WOD 23/10/15

 

October 2015 Programming and Goals
Mobility


ATARIM
Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months
Technique: Snatch

A&B) Snatch practice

C&D) Snatch warmup+ find Technical 3RM Hang Snatch for the day (continue during strength). snatches must be prefect! no missed lifts, no pressing out, NO POWER SNATCHES!
Strength: Legs
A) Backsquat 5×5-elements weight

B) Backsquat 5×5 add 2.5 from last week

C&D) Continue to find 3RM Hang Snatch. if already found Perform Backsquat sets of 3×85% of 1RM with remaining time
MetCon:

12-10-8-6-4-2

OHL

Burpee
A) 15/5 kg plate

B) 25/15

C) 40/25 OB lateral Burpee

D) 60/40 OB Laterall Burpee

Dizengoff
Crossfit experience:A) 0-3 monthsB) 3-8 months

C) 8-18 months

D) 18+ months
Technique: Snatch

A&B) Snatch practice

C&D) Snatch warmup+ find Technical 3RM Hang Snatch for the day (continue during strength). snatches must be prefect! no missed lifts, no pressing out, NO POWER SNATCHES!
Strength: Legs
A) Backsquat 5×5-elements weight

B) Backsquat 5×5 add 2.5 from last week

C&D) Continue to find Technical 3 RM HangSnatch. if already found Perform Backsquat sets of 3×85% of 1RM with remaining time
MetCon:

12-10-8-6-4-2

OHL

Burpee
A) 12/8 kg KB

B) 24/16 kg KB

C) 40/25 OB lateral Burpee

D) 60/40 OB Laterall Burpee

intermediate WOD:

INDEPENDENT PART:

Shoulder+wrist mobility.
CLASS:

EMOM FOR 12 MIN

-even min 3-5 RMU/False grip strict ring PU (should be done unbroken)

-Odd min 10 strict toes to bar
METCON: 17 AMRAP

2 legless rope climbs

10 m Handstand walk /20 shoulder taps

200m run