Tag Archive for: crossfit

Mobility Warm Up:

January Programming:

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

Back Squat:
A) Back squat 5×5 weight from elements
B) Back squat 5x5x90%
C+D) 2x3x80% 2x2x90% 1×95%

Technique:

A+B) Power Snatch
C+D) 4 Rounds for quality: 
Snatch pull + Hang snatch + 2 OHS (70-85%)

MetCon: In front of running clock

1 min ME OHS
2 min ME DU
3 min ME OHS
4 min ME DU

A) 20/15 kg (ask coach for scaling options) – SU
B) 30/20 kg – DU
C) 42.5/30kg – DU
D) 50/35kg – DU

Mobility Warm Up:

January Programming:

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

Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5x5x90%5RM
C) Hang Clean 2x3x80% 2x2x90% 1×95%
D) Clean 2x3x80% 2x2x90% 1×95%

MetCon: 20 min AMRAP
21 Push ups
15 Box Jumps
9 Deadlifts

A) HRPU – step ups 60/50 cm – Russian KBS (AHAP with acceptable form)
B) HRPU – Box jumps 60/50 cm – 60/40 kg deadlift
D) ring push ups – Box jumps 60/50cm – 80/55 kg deadlift

Mobility Warm Up:

January Programming:

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

Back Squat:
A) Back squat 5×5 weight from elements
B) Back squat 5-5-5-5-5 add weight each set to faiure
C+D) Back Squat 2x5x70% 3x3x80% 1RM

Technique: A+B hang Snatch
C+D: Snatch practice.

MetCon: 3RFT
400m run
21 Toes 2 bar
12 Snatches

A) V-ups– 20/15 kg bar (Ask coach for scaling options)
B) K2E-30/20 kg hang Snatch
C+D) T2B-42.5/30kg bar

Mobility Warm Up:

January Programming:

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

Strength: Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5-5-5-5-5 add weight each set to failure
C) Hang Clean 5x3x80%
D) Clean 5x3x80%

Technique:

A+B Hang Clean practice
C+D: Tempo Front Squat (4-2-1) 3x3x95% Clean

MetCon:
10 min AMRAP Ladder of
Hang Clean 2-4-6…
Box Jumps 2-4-6…

A) 20/15 kg (ask coach for scaling options) – Step up 60/50 cm
B) 30/20 kg – 60/50 cm box jumps
C) 45/35 kg – 60/50 cm
D) 60/42.5 kg – 70/60 cm

Mobility Warm Up:

Strength:

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

Technique: Kipping RMU

MetCon: 12 min AMRAP

5 RMU
10 Push ups
15 Burpee

1) False grip ring row–HRPU–Burpee
2) Close grip chin ups-Pike PU-Burpee
3) False grip C2R Pull ups-HSPU–Burpee
4) RMU–HSPU–Burpee