Pre class Mobility

Atarim

Strength:Squats & Push Superset

Backsquat (perform a set of squats immediately followed by a push set by personal program
0-1: 5×5 with elements weight
1-9: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler (5+ times a week): 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, do the 1-9 programming this month)
Intermediate (9+): 1&1/4 front squat 5x2x105% of 1RM
then

MetCon:

Metcon: 12-8-4

squat clean 80/60*

RMU/ C2B

Min Weight 55/40 scale to KB swing+Goblet squat

 

Intermediate Crossfit

Independent part: Hip flexors + ankle mobility drills.
Then
5*2*105% Max clean
Front squat 1 1/4 (ask the coach for instruction)
then

Class: 18:00.
*Every min for 10 min perform
3 deadlifts+2 hang cleans+1 push press

Each min add weight

*ask the coach for specific instructions.
then

MetCon:
10 min AMRAP
5 SDLHP 60/40 kg (40/25)
10 pistols
15 Burpee over the bar

 

Dizengoff

Strength:
Backsquat (perform a set of squats immediately followed by a push set by personal program
0-1: 3×5 with elements weight
1+: 3×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler: 1x5x75% 1x5x80% 1x5x85% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1-9 programming this month)

Push: by personal program
then

“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Hip Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders

Post your results to the Whiteboard.