Posts

WOD 8/2/16

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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 WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) then: 3 attempts to find 5RM…
C) Hang clean 5*3*80%
D) Clean 5*3*80%

Technique:

A+B) Front rack mobility Drills.
C+D) Tempo (4-2-1) Front squat 3*3*105% clean

MetCon: 15 min AMRAP
400 m Run
15 Squats
10 Burpee over the bar

A) Goblet squats 16/12kg – burpee
B) Front squats 42.5/30kg
C) OHS 42.5/30kg
D) OHS 50/35kg

WOD 5/2/16

/in /by

Mobility Warm Up:

 

February Programming:

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

Strength:
A) Deadlift 5*5*weight from elements
B) Deadlift 5*5*90%5RM
C) Hang Snatch 5*3*70%
D) Snatch 5*3*70%

Skill: A+B Snatch practice
C+D: Snatch Pull 5x3x105% Snatch

MetCon: In Front Of running clock

1 min power snatch
2 min T2B
3 min DU
2 min Power snatch
3 min T2B
4 min DU

A) SDLHP 16/12 kg – V-ups – SU
B) 30/20 kg- K2E – DU
C) 42.5/30kg – T2B – DU
D) 50/35kg – T2B– Unbroken DU

WOD 4/2/16

/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: 3RFT
400 m run
15 Box Jumps 60/50 cm
10 Kb Swings
5 RMU

*Ask coach for scaling options.

WOD 3/2/16

/in /by

Mobility Warm Up:

 

February Programming:

February 2016 Programming

 

 

Back Squat:
A) 5*5 weight from elements.
B) 5*5*90% 5RM
C+D) 2x5x70%, 3×3*75%

MetCon: 20 min AMRAP
30 DU
15 T2B
10 Squats

A) SU – V-ups – Goblet squat 16/12kg
B) DU – K2E – front squats 30/20kg
C) DU – T2B – 50/35kg front squats
D) DU – T2B – OHS 50/35kg

WOD 2/2/16

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Monthly Mobility:

First: 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 the 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 5xME

MetCon: In teams of 2 complete:

150 DU
100 Wall balls
50 C2B Pull ups
1k run (both partners)

*Ask coach for scaling options.

WOD 1/2/16

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Strength: Squats/Cleans

A) Back squat 5*5 weight from elements
B) Front Squat 5*5*90% 5RM
C) Hang clean 5*3*70%
D) Clean 5*3*70%

Skill:

A+B: Front Rack Mobility Drills.
C+D: 3×3 Tempo (4-2-1) Front Squat 102.5% of Clean

MetCon: 21-15-9 Reps for time
Front Squat & HSPU

A) Goblet squat 16/12 – HRPU
B) 30/20kg – Pike push ups
C) 42.5/40kg – HSPU
D) 60/40kg – Def.(20kg plate) HSPU

WOD 29/1/16

/in /by

Mobility Warm Up:

 

January Programming:

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

Deadlift/Snatch:
A) 5×5 Deadlift weight from elements.
B) Establish 5RM Deadlift.
C) Establish 1RM Hang snatch
D) Establish 1RM Snatch.

MetCon: For time 100 KB swings
*5 T2B/K2E/10 V-ups penalty for dropping the KB.

A) 16/12 kg Russian swing
B) 24/16 kg Russian swing
C) 24/16 kg American swing
D) 32/24 kg American swing

WOD 28/1/16

/in /by

Mobility Warm Up:

 

 

January Programming:

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

Technique: 10 min Ring MU Practice.
Then…

Gymnastic Push by ability:
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 sec ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed

MetCon: 13.3 Open
12 min AMRAP

150 Wall balls
90 DU
30 RMU

*Ask coach for scaling options

WOD 27/1/16

/in /by

Mobility Warm Up:

 

January Programming:

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

Back Squat:
A) 5×5 Back squat weight from elements
B) Establish 5RM Back Squat.
C+D) Establish 1RM Back Squat.

Technique: Power Snatch

MetCon: “Isabel”
30 reps of snatch 60/40kg for time.

*Ask coach for scaling option

WOD 26/1/11

/in /by

Mobility Warm Up:

 

January Programming:

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

Gymnastic pull by ability:

1) 5xME False grip ring row
2) 5×5-10 close grip chin ups
3) 5xME false grip C2R pull ups
4) 5xME Strict RMU

MetCon: 3RFT
400 m run
21 Box Jumps
15 C2B Pull ups
9 Dips

*Ask coach for scalng options