November Programming:

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

 

Mobility:

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

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Strength: Squats/Cleans
A) Back squat 5×5 weight from elemets.
B) Front Squat 5*5*90%5RM
C) Clean Pull + 3 Hang cleans 5×3*80% Hang clean
D) 5 rounds not for time:
Clean Pull + clean *90% clean

Technique:
A+B: Hang Power Clean Practice.
C+D: Tempo Front Squat (5-2-2)
3*3*105% Clean

MetCon: For Time
150 Double Unders 
100 Air Squats
50 Toes-2-Bar
*Reps can be done in any order

A) 150 DU + 100 Air squats + V-ups
B) 150 DU + 100 Air squats + Knees-2-Elbow
C) Rx’d
D) 150 DU + 74 Pistols + Strict Toes-2-Bar