Tag Archive for: crossfit israel

Mobility Warm Up:

Strength: Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5x5x90% 5RM
C) Hang Snatch 5x3x70%
D) Snatch 5x3x70%

Technique: Snatch

A+B:Drop Snatch practice
C+D: 5 Rounds Snatch Pull (use straps) for quality 5x2x110% of Snatch

MetCon:

20-15-10
Wall ball
Power Clean

A) Wall ball + KB swing 12/16 kg
B) Wall ball + 30/20 kg power clean
C+D) Wall ball + 42.5/30 kg power clean

INTERMEDIATE

Stength: Deadlift

6x2x70%

*45-60 seconds rest between sets

Metcon:

15 Min AMRAP

10 OHS (50/35 kg)

15 T2B

20 Box Jumps (60/50 cm)

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**You can click on any of the hyperlinked movements below to see a video demonstration!**

How to warm up for a 1RM attempts!

Strength: Gymnastic push

1) Weighted Push ups 5×5-10
2) Establish max unbroken strict HSPU
3) Establish max unbroken Deficit (25 kg plate) HSPU
4) Establish max unbroken Ring HSPU 

Technique: Ring MU

MetCon: “Nate”
20 min AMRAP of:
2 Ring MU
4 HSPU
8 American KB swings 32/24 kg

*Ask coach for scaling options

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Come be a part of the Pride!

**You can click on any of the hyperlinked movements below to see a video demonstration!**

Strength: Gymnastic Pull by ability:

1) 5×5-10 Ring row

2) Strict pull ups – Establish max reps of strict pull ups

3) Weighted pull up – establish 2rm

4) Rope Climbs – max reps of unbroken rope climbs

Technique: kipping ring dips


MetCon: 12 min AMRAP
5 Bar MU
10 Ring dips
15 Hollow rocks

1) 10 Jumping pull ups – HRPU – hollow rocks
2) Pull ups – bench dips – hollow rocks
3) Chest-2-Bar pull ups – Ring dips – hollow rocks
4) Rx’d

Affiliate Cup 18/12! 

Come be a part of the Pride!

**You can click on any of the hyperlinked movements below to see a video demonstration!**

Strength: Deadlift/snatch.
A) Deadlift 5×5 with weight from Elements
B) Deadlift 5*5*90%5RM
C) Hang snatch 5*2*70% (Hang Snatch)
D) Snatch 5*2*70% (Snatch)

MetCon: “Charlotte”
21-15-9 reps for time of
OHS 42.5/30 kg
Sumo DL High pull 42.5/30 kg

*Ask coach for scaling options

**You can click on any of the hyperlinked movements below to see a video demonstration!**

Strength: Back Squat
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5*5*90%5RM
C&D) Pause (3 sec) Back squat  5*3*70%

Skill: Double Unders/Triple Unders

MetCon:
In front of the clock
2 min AMRAP Double Unders
then perform 1 mile run AFAP
Cashout: coach’s choice

INTERMEDIATE:

Strength: Establish 1RM strict press (15 min)

MetCon: 15-12-10 reps of :

Hang power clean to overhead 60/42.5 kg

Facing the bar burpee

Cashout: Death by ring dips (12 min cap)