Mobility Warm Up:

https://www.youtube.com/watch?v=15ifIpUgwh8

 

January Programming:

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

Barbell Push:
A) Strict Press 5×5 weight from elements.
B) Strict press 5x5x90%5RM
C) Push Press 2x3x 5RM 2x2x105% 5RM 1×110%
D) Jerk 3x2x90% 2x1x95%

Tech:A+B Hang Power Snatch
C+D: Hang Power Snatch+Snatch Grip Jerk (70-85% Snatch)

MetCon: 10 min Ladder of
2 hang power snatch
2 Burpee Pull ups
4
4
6
6
…

A) 20/15 kg- Burpee
B) 30/20kg- Burpee pull up
C) 42.5/30 kg-Burpee pull ups
D)50/35kg- Burpee RMU