November Programming:

https://crossfittelaviv.com/november-2015-programming/

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU
Strength: Back Squat:
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5x5x90%
C & D) 3x5x75% 1RM, 2x3x80% 1RM

MetCon: For Time
30 Walking lunges
30 Squats
30 Toes 2 Bar
30 DU

A) Goblet squats 24/16 kg – V-ups – 60 Single Unders
B) 30/20 kg OHS- Knees 2 elbows – 30 Double Unders
C & D) OHS 42.5/30 kg – Toes 2 bar – 60 Double Unders

 

Intermediate WOD:
Ankle+hip flex mobility drills
Strength:
Front squat 3*70% 3*80% +3*90%(™)
Back squat 3×10 AHAP
Banded good mornings 100 reps in any order.