November Programming:

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

 

Mobility:

https://www.youtube.com/watch?v=jo1AU6-Y0ZU

 

**You can click on any of the hyperlinked movements below to see a video demonstration!**

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Strength: Back Squat
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5-5-5-5-5
*increase weight each set to failure
C+D) Back Squat 1*5*75%, 2*3*80%, 2*2*85% 1RM

Technique: barbell snatch  

MetCon: Isabel
30 reps of barbell snatch 60/40kg

*Talk to coach about scaling options

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INTERMEDIATE:

 

Independent part: Ankle+Quad mobility drills.

 

Strength: Squat

Front Squat 5*75% 3*85% +1*95% (TM)

Back Squat 3*10 AHAP

Banded Good mornings 100 reps in any order.

 

CLASS: 20 MIN Clean practice: ask coach for specific instructions. Or 5 Rounds for quality Clean pull + 2 hang clean pull + hang clean (Add weight each round).

 

MetCon: “Gwen” 15-12-9 reps of Touch-n-Go clean & jerk 60/40 kg.