October 2015 Programming and Goals

 

MOBILITY

https://www.youtube.com/watch?v=L-EZQoww5Rc

 

ATARIM & DIZENGOFF

 

Crossfit experience:

A) 0-3 months

B) 3-8 months

C) 8-18 months

D) 18+ months

 

Strength: Squat

1. A) 5×5 With elements weight
2. B) 5×5 Add 2.5 from last week
3. C) Front Squat 6x3x90% 1RM Clean
4. D) E2MOM Clean+2 FS 80% 1RM Clean

 

MetCon:

4RFT

25 Double unders

10 Pistols

10 Meter HS Walk

A) 50 single unders – 20 air squats – 10 push ups

B) DU – Pistols – Shoulder taps

C) DU – Pistols – 10m HS walk

D) DU unbroken – weighted pistol 12/8 – 10m HS walk