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: Deadlift/Snatch.
A) 5×5 with weight from Elements
B) Deadlift 5*5*90%5RM
C+D) 5 Rounds for quality (NFT):  Snatch pull + hang snatch pull + Hang Snatch

*Start from 70% Snatch then add weight each round

MetCon:
Take it easy, sign up for November throwdown!!!
“Annie”
50-40-30-20-10
Sit ups
DU

*Ask coach for scaling options

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Intermediate:

Wrist & Shoulder Mobility

 

EMOM: 14 minutes

Even minutes: 10m Handstand Walk

Odd minutes: 30 unbroken Double Unders

 

Metcon: For time

1k Run

30 kb swings 32/24kg

15 box jumps 70/60cm

*Take it easy, sign up for November throwdown!!!