Mobility Warm Up:

 

January Programming:

https://crossfittelaviv.com/january-2016-programming/

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Squat/Clean:
A) 5×5 Back Squat weight From elements.
B) Establish 5 RM Front squat
C) Establish 1RM hang clean
D) Establish 1RM Clean.

MetCon: in front of running clock
1 min Thrusters
1 min Toes 2 bar
2 min Thrusters
2 min Toes 2 bar
3 min Thrusters
3 min Toes 2 bar

A) 16/12 Goblet squat – V-ups
B) 30/20 kg bar – Knees 2 elbows
C) 40/25kg- T2B
D) 50/35kg- T2B