Daily WOD | CrossFit Tel Aviv

WOD 28/9/18

September 27, 2018/in WOD /by Kaitlyn Eggers

CrossFit WOD

Skill: Squat Snatch

MetCon: 5 Rds For time

5 Squat snatch

10 pullups

A) Ask coach for specific instruction
B) any snatch (hang/power etc)
C) Squat snatch 50/30
D) 60/35 – 5 BMU/C2B
E) 60/40 – 5 BMU/3BMU

Endurance WOD

MetCon: 30 min Partner WOD

P-1 row 500m

P-2 AMRAP

5 pullup

10 Wallball

15 V-ups

Strength & Accessory WOD

Strength:
Power Clean
6*1*90% 1RM OR establish 1RM.

Accessory:
Ring Rows (deficit by ability) 4*10-15
One Arm KB/DB Strict Press 3*10-15
Svend Press 3-4*15-20 reps

WOD 27/9/18

September 26, 2018/in WOD /by Yoni

CrossFit WOD

Strength:

A) Shoulder press 5x5xelements WT

B) Shoulder press 5x5x90%5RM

C,D,E) Pushpress 6x3x90%3RM

MetCon: For time

200m Suitcase carry 32/24

20 HSPU

20 Goblet squat

20 Burpees

20 Ring dips

20 KB swing

200m Suitcase carry

Olympic Weightlifting WOD

Hang clean (Beg: Clean from blocks) 2x3x75% 3x3x85% 2x2x90%
C&J 3×1+3×70% 3×1+2×80% 2×1+1×90% 2×1+1×95%
Snatch pull 4x4x90%
Back squat 6x3x80%

WOD 26/9/18

September 26, 2018/in WOD /by Yoni

CrossFit WOD

Strength:

A) Deadlift 5x5xelements WT
B) Deadlift 5x5x90%5RM
C) Power clean 6x3x90%3RM
D) Squat clean 6x3x90%3RM
E) Squat Clean 6x3x80%1RM

MetCon: Partner “Kelly”
In teams of 2 perform for time 5 rounds
400m Partner run
30 Box Jumps 60/50cm
30 Wall Balls 20//12lb

P1- Work
P2- Rest

Gymnastics W.O.D

5*HS Hold

5 minutes kick up practice

35 shoulder taps / side

Strength & Accessory WOD
Strength:
Strict Press
Back Squat

5-5-5-5; (+5)*80% From last set

MetCon: 20-15-10-5 reps of
KB Swings (AHAP by ability)
Walking lunges (steps)
Jumping Jacks