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
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
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
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
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
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
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
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
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
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.