Strength: Deadlift/Power clean. A) 5×5 Deadlift with weight from elements. B,C & D) Power clean 3-3-3-3-3, Start at 75% Clean and add weight each set MetCon: 21-15-9 reps of Squats Box jumps A) goblet squat 16/12 kg – 60/50cm B) 30/20kg front squats – 60/50cm C) 50/35kg front squats – 60/50cm. D) 50/35kg OHS – 70/60cm.
Strength: Strict Press Establish 5RM *If you did it last week WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions Skill: Push press/ push jerk. MetCon: 5 rounds for reps ME S2OH 400 m run A) 12/8kg kb B) Push press 45/30kg C) Push jerk 50/35kg D) Push jerk 60/40kg
Strength: Deadlift/Snatch. A) Deadlift 5*5 with weight from elements. B) Deadlift: WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) then: 3 attemps to find 5RM… C) Hang Snatch establish 1RM. D) Snatch establish 1RM. MetCon: “D.G.” 10 min AMRAP OF 8 Toes 2 Bar 8 DB/KB Thrusters 16/12 kg 12 DB/KB walking lunges 16/12kg *Ask coach for scaling options.
WOD 29/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength:
Deadlift/Power clean.
A) 5×5 Deadlift with weight from elements.
B,C & D) Power clean 3-3-3-3-3, Start at 75% Clean and add weight each set
MetCon: 21-15-9 reps of
Squats
Box jumps
A) goblet squat 16/12 kg – 60/50cm
B) 30/20kg front squats – 60/50cm
C) 50/35kg front squats – 60/50cm.
D) 50/35kg OHS – 70/60cm.
WOD 28/2/16
/in WOD /by Maayan MoskowStrength: Strict Press
Establish 5RM
*If you did it last week WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions
Skill: Push press/ push jerk.
MetCon: 5 rounds for reps
ME S2OH
400 m run
A) 12/8kg kb
B) Push press 45/30kg
C) Push jerk 50/35kg
D) Push jerk 60/40kg
WOD 26/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: Deadlift/Snatch.
A) Deadlift 5*5 with weight from elements.
B) Deadlift: WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) then: 3 attemps to find 5RM…
C) Hang Snatch establish 1RM.
D) Snatch establish 1RM.
MetCon: “D.G.” 10 min AMRAP OF
8 Toes 2 Bar
8 DB/KB Thrusters 16/12 kg
12 DB/KB walking lunges 16/12kg
*Ask coach for scaling options.