Posts

WOD 23/2/16

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Mobility Warm Up:

February Programming:

https://crossfittelaviv.com/february-2016-programming/

 

Gymnastic Pull by ability:
1) 5xME supine ring rows.
2) Tempo Pull ups 5×3 (start from the top, with your chin over th bar, hold 3 sec then slowly 3 sec go down)
3) Strict Pull ups 5×5-10 (add weight if needed)
4) L-Pull ups/chin ups 5xME

MetCon: “Ivan the Terrible”


For Time

90 Seconds Jump Rope

50 Lunges

50 Push-Ups

50 Sit Ups

90 Seconds Jump Rope

40 Lunges

40 Push-Ups

40 Sit-Ups

90 Seconds Jump Rope

30 Lunges

30 Push-Ups

30 Sit-Ups

90 Seconds Jump Rope

20 Lunges

20 Push-Ups

20 Sit-Ups

90 Seconds Jump Rope

10 Lunges

10 Push-Ups

10 Sit-Ups


*Note: On 90 sec Jump rope perform by ability: 1) SU, 2) DU, 3) TU.

25min Time cap.

WOD 19/2/16

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Mobility Warm Up:

 

February Programming:

https://crossfittelaviv.com/february-2016-programming/

Strength: Deadlift/Snatch:
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90% 5RM
C) Hang snatch 2*85%, 2*90%, 1*95%,
Hang snatch + OHS + 1*80%
D) Snatch 2*85%, 2*90%, 1*95%,
Hang snatch + OHS + 1*80%

Technique:

A+B: power snatch practice
C+D: Snatch Pull 5*2*110% Snatch

MetCon: 16-10-4 reps for time of

Hang snatch
OH lunge (steps)

A) KB swing 16/12kg + OH Lunge 20/10kg plate.
B) 30/20kg bar.
C) 42.5/30kg bar.
D) 60/40kg bar.

WOD 18/2/16

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Mobility Warm Up:

February Programming:

https://crossfittelaviv.com/february-2016-programming/

L-Sit practice 10 min.

then..

Gymnastic push by ability:
1) 5*ME Bench Dips
2) 5*5-10 Bar dips
3) Ring dips 5×5-10
4)5*ME L-Ring dips

MetCon: 15 min Partner AMRAP
P-1 Plank hold
P-2 AMRAP

3 Pull ups
5 Push ups
7 Jumping Squats

*Ask Coach for scaling options

WOD 17/2/16

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Mobility Warm Up:

 

February Programming:

https://crossfittelaviv.com/february-2016-programming/

Back Squat:
A) 5*5 weight from elements.
B) 5*5*90% (5RM)
C+D) 3*75%, 2*85%, 2*90%, 1*95%, +1*80%

Skill: DU/TU

MetCon: 21-15-9 reps for time of
x2 DU
Front squats

A) SU – goblet squats 16/12kg
B) DU – 30/20kg
C) DU – 50/35kg
D) DU – 70/45kg

WOD 16/2/16

/in /by

Mobility Warm Up:

 

February Programming:

https://crossfittelaviv.com/february-2016-programming/

L- sit Practice 10 min

Then…

 
Gymnastic Pull by ability:

1) 5xME supine ring rows.
2) Tempo Pull ups 5×3 (start from the top, with your chin over th bar, hold 3 sec then slowly 3 sec go down)
3) Strict Pull ups 5×5-10 (add weight if needed)
4) L-Pull ups/Chin ups 5xME

MetCon: In Front of running clock

1 min Push ups
2 min SDLHP
3 min KB Swing
3 min Push ups
2 min SDLHP
1 min KB Swing

1) HRPU – 16/12kg KB
2) Pike Push ups – 20/16kg KB
3) HSPU – 24/16kg KB
4) HSPU – 32/20kg KB

WOD 15/2/16

/in /by

Mobility Warm Up:

 

February Programming:

https://crossfittelaviv.com/february-2016-programming/

 

Strength: Squats/Cleans

A) Back squat 5*5 weight from elements
B) Front Squat 5*5*90% (5RM)
C) Hang clean 2*85%, 2*90%, 1*95% of Front Squat, 2*Max reps 100%Clean
D) Same as C – Clean.

MetCon: 20 min AMRAP
10 Front Rack Lunges
12 T2B
15 Burpee

A) Goblet Lunges 16/12kg- V-ups – Burpee
B) 30/20kg- K2E – Burpee over the bar
C) 40/30kg- T2B – Burpee over the bar.
D) 60/45- T2B – Burpee over the bar

WOD 12/2/16

/in /by

Mobility Warm Up:

February Programming:

https://crossfittelaviv.com/february-2016-programming/

Strength:


A) Deadlift 5*5*weight from elements
B) Deadlift WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attempts to find 5RM…
C) Hang Snatch 5*3*80%
D) Snatch 5*3*80

Technique:
A+B: Hang Power Snatch practice
C+D: Snatch pull (2 sec pause at the knees, use straps)
5x2x95% snatch

MetCon: 15-12-9
Hang snatch
Toes 2 bar

A) 16/12 kg KBS – V-ups
B) 30/20kg – K2E
C) 45/30kg – T2B
D) 60/35kg

WOD 11/2/16

/in /by

Mobility Warm Up:

February Programming:

https://crossfittelaviv.com/february-2016-programming/

 

L-Sit practice 10 min.
then…

Gymnastic push by ability:
1) 5*ME Bench Dips
2) 5*5-10 Bar dips
3) Ring dips 5×5-10
4) 5*ME L-Ring dips

MetCon: In front of running clock

1 min DU
1 min Burpee pull ups
1 min KB SDLHP
2 min DU
2 min Burpee Pull ups
3 min DU

1) SU – Jumping Pull ups – 16/12 kg SDLHP
2) Rx’d 24/16kg SDLHP
3) Burpee Bar MU – 32/24kg SDLHP

Wod 10/2/16

/in /by

Mobility Warm Up:

February Programming:

https://crossfittelaviv.com/february-2016-programming/

Back Squat:
A) 5*5 weight from elements.
B) WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attempts to find 5RM…
C+D) 5×70%, 3*75%, 3*80%, 2*2*85%

MetCon: 15 min AMRAP ladder of
3 Front squats
3 T2B
6 Front squats
6 T2B
9
9
…

A) Goblet squat 16/12kg – V-up
B) 30/20kg – K2E
C) 42.5/30kg – T2B
D) 60/40kg Rx’d

WOD 9/2/16

/in /by

Mobility Warm Up:

 

February Programming:

https://crossfittelaviv.com/february-2016-programming/

 

L- sit Practice: 10 min

Then…

 Gymnastic Pull by ability:
1) 5xME supine ring rows.
2) Tempo Pull ups 5×3 (start from the top, with your chin over th bar, hold 3 sec then slowly 3 sec go down)
3) Strict Pull ups 5×5-10 (add weight if needed)
4) L-Pull ups/Chin ups 5xME

MetCon: 30-20-10 reps for time of

Wall Balls
KBS
HRPU

A) 20/12lb ball – 16/12 kg russian swing – HRPU
B) 20/12lb ball –  20/16 kg russian swing – HRPU
C+D) 20/12lb ball – 24/16 kg American swing – ring push ups