WOD 24/4/16

Schedule changes for Sunday, 24/4/16:

  • 19:15 CrossFit and Open Gym at Dizengoff (There is no 20:15 classes tomorrow at Dizengoff)
  • Intermediate should join regular WOD throughout the day
  • Strength & Accessory WOD is to be performed at Open Gym. Please reserve your spot
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***

***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: [email protected] Thanks!***

Monthly Mobility:

https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Skill +warm up: Push press/jerk

10 min to establish 2RM Push press/jerk

Strength: Strict press
A) 3*5 with weight from elements
B+) 3*+5*80% RM

MetCon:

ביד חזקה ובזרוע נטויה

in teams of 2 (i go u go)
100 pushpress 40/25

80 pullups

60 ring dips

40 pullups

20 pushups

50 wallballs
*ask coach for scaling options, be responsible, this is high volume for the arms

S&A WOD

ME SQUAT

Fron squat 3-2-1-1-1
Accessory:

Zarcher squat 4*6-8

Bent over row 3*10

Glute bridges 100 reps in any order