Posts
WOD 2/3/16
Strength:
Back Squat
Establish 5RM
*If you did it last week, WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
Skill: Push press/jerk
MetCon: 10 min AMRAP
10 Alt. Pistols
5 G2OH
10 Toes 2 Bar
A) Goblet lunges – 10 SDLHP 16/12 kg KB- V-ups
B) Pistols – 40/25kg – knees 2 elbows
C) rx’d 50/35kg.
D) Rx’d 80/45 kg.
WOD 1/3/16
Strength:
Gymnastic Pull
1) 5*ME Ring Row
2) 5×3 Negative pull ups
3) Strict pull ups 5*5-10 (Add weight if needed)
Skill: Turkish get Up
MetCon: “ARNIE”
For Time
21 Turkish Get-Ups, Right Arm
21 KB Overhead Squats, Left Arm
21 KB Overhead Squats, Right Arm
21 Turkish Get-Ups, Left Arm
Rx’d: 32/24kg, Scale if needed!!!
*Ask coach for scaling options.
WOD 29/2/16
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength:
Deadlift/Power clean.
A) 5×5 Deadlift with weight from elements.
B,C & D) Power clean 3-3-3-3-3, Start at 75% Clean and add weight each set
MetCon: 21-15-9 reps of
Squats
Box jumps
A) goblet squat 16/12 kg – 60/50cm
B) 30/20kg front squats – 60/50cm
C) 50/35kg front squats – 60/50cm.
D) 50/35kg OHS – 70/60cm.
WOD 26/2/16
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: Deadlift/Snatch.
A) Deadlift 5*5 with weight from elements.
B) Deadlift: WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) then: 3 attemps to find 5RM…
C) Hang Snatch establish 1RM.
D) Snatch establish 1RM.
MetCon: “D.G.” 10 min AMRAP OF
8 Toes 2 Bar
8 DB/KB Thrusters 16/12 kg
12 DB/KB walking lunges 16/12kg
*Ask coach for scaling options.
WOD 25/2/16
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
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: ½ “Cindy” 10 min AMRAP OF
5 Pull ups
10 Push Ups
15 Air squats
*Ask Coach for scaling options.
OR (Intermediate)
½ “Mary” 10 min AMRAP
5 HSPU
10 Pistols
15 Pull ups
* NO SCALING ON THIS ONE, RX’D ONLY !!! If you can’t complete the Intermediate workout rx’d, perform “Cindy”
WOD 24/2/16
Mobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: 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) …Then 3 attemps to find 5RM…
C+D) WU Suggestion 8*50 %, 3*70%, 2*80%, 1*90%… Then 3 attempts to find 1RM
MetCon: In teams of two complete:
6 (3 each) rounds of
20 step ups
400m run
*Note While partner 1 is in the front rack position holding 60/40 kg, Partner 2 is performing the complex (use racks if needed).
A) Rx’d (ask coach for scaling if needed)
B) 12/8kg*2 KB weighted step ups
C) 16/10kg*2 step ups.
D) 24/20kg*2 step ups.
*Ask coach for scaling options.
WOD 23/2/16
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
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
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