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: Backsquat

A) 5×5 Elements weight

B) Backsquat 5×5 add 2.5kg from last week

C&D) 2x5x75% 2x3x85% 1x1x90% (weights based off 1RM) 2x10x50% OHS

 

MetCon:

3RFT

 

400m Run

20 Goblet squat

20 T2B

 

A) 16/8kg-leg raises

B) 20/16- K2E

C) 24/16-T2B

D) 2×24/1×24 T2B