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: Gymnastic push by ability.

1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10 (Scale down to elevated if needed)
3) Deficit (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME

Tech: Kipping HSPU/Free-standing HSPU

MetCon: 3RFT

3+3 Pistols
9 HSPU
12 Burpee Pull ups

1) 6 goblet squats 24/16kg + Pike Push ups + Burpee
2) Pistols + HSPU + Burpee pull ups
3) Weighted pistols 12/6kg + Def. 25/15kg HSPU + 6 Burpee bar MU