***Strength & Accessory WOD is to be completed at Open Gym
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be Skill+warm up: Squat clean Strength: Deadlift/clean A) Deadlift 5*5 with weight from elements. B+) Establish 2RM Clean MetCon: 15-12-9 reps of Thrusters Burpee Pull ups A) wall balls-burpee j.pull ups B) 30/20 kg C) 42.5/30kg D) 50/35kg
19:15 CrossFit and Open Gym at Dizengoff (There is no 20:15 classes tomorrow at Dizengoff)
Intermediate should join regular WOD throughout the day
Strength & Accessory WOD is to be performed at Open Gym. Please reserve your spot
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
WOD 25/4/16
/in WOD /by Maayan Moskow***Strength & Accessory WOD is to be completed at Open Gym
***Please make sure you are signing up for classes on Mindbody in order to stay the most up to date on schedule changes during the holiday!***
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Skill+warm up:
Squat clean
Strength: Deadlift/clean
A) Deadlift 5*5 with weight from elements.
B+) Establish 2RM Clean
MetCon: 15-12-9 reps of
Thrusters
Burpee Pull ups
A) wall balls-burpee j.pull ups
B) 30/20 kg
C) 42.5/30kg
D) 50/35kg
S&A WOD
ME PRESS
Push press 3-2-1-1-1
Accessory:
Kb/Db strict press 4*8-10
Dips 3*Max reps
Banded horizontal flys 100 reps in any order
WOD 24/4/16
/in WOD /by Maayan MoskowSchedule changes for Sunday, 24/4/16:
***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Skill +warm up: Push press/jerk
10 min to establish 2RM Push press/jerk
Strength: Strict press
A) 3*5 with weight from elements
B+) 3*+5*80% RM
MetCon:
ביד חזקה ובזרוע נטויה
in teams of 2 (i go u go)
100 pushpress 40/25
80 pullups
60 ring dips
40 pullups
20 pushups
50 wallballs
*ask coach for scaling options, be responsible, this is high volume for the arms
ME SQUAT
Fron squat 3-2-1-1-1
Accessory:
Zarcher squat 4*6-8
Bent over row 3*10
Glute bridges 100 reps in any order
WOD 22/4/16
/in WOD /by Maayan Moskow***We are also operating with shorter Front Desk hours. If you are trying to reach us by phone, please leave a message with the answering service. Alternatively, you may email us at: telavivcrossfit@gmail.com. Thanks!***
Monthly Mobility:
https://www.youtube.com/watch?v=CsIEO3aevBU&feature=youtu.be
Special Pesah WOD
“Exodus”
in groups of 3
500m run on beach
i go u go
100 G squat
100 KB swing
100 burpees
100 pushups
100 situps
500m run on beach
HAG SAMEACH!!!
Speed press
Bench press (3sec pause)
9*3*50-70% ME
MetCon: JOIN THE REGULAR CLASS!!! HAG SAMEAH!!!