https://crossfittelaviv.com/february-2016-programming/ Strength: squats/cleans A) Back Squats 5*5 weight from elements. B) Front squat WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attempts to find 5RM… C) Find 1RM hang clean (WU Suggestion 3*70%, 2*80%, 1*90% Then 3 attempts to find 1RM) D) Clean, same as C. MetCon: In ront of running clock 1 min squats 1 min T2B 1 min Box Jumps 2 min Squats 2 min T2B 2 min Box Jumps 3 min squats 3 min T2B 3 min Box Jumps A) G. squat 16/12kg-Vups-60/50cm step ups. B) 30/20kg bar-K2E-60/50cm C) 42.5/30kg bar-T2B-60/50cm D) 60/40kg-T2B-70/60 cm
https://crossfittelaviv.com/february-2016-programming/ Strength Barbell Push: A) Strict press 5*5 Weight from elements. B) Strict Press WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attemps to find 5RM… C) Push press: WU 5*65% (1RM) 3*75%, 1*85%. Then 3 attempts for new 1RM. D) Jerk (from racks) Same as C. MetCon: 20 min AMRAP 5 Bar MU 10 Push Press 15 Over the bar buprees A) Pull ups/J pull ups-KB 12/8kg-burpee B) C2B Pull ups-30/20kg bar- Over the bar burpee C) Rx’d-42.5/30kg bar. D) Rx’d 60/40kg bar.
Strength: Deadlift/Snatch: A) Deadlift 5*5 weight from elements B) Deadlift 5*5*90% 5RM C) Hang snatch 2*85%, 2*90%, 1*95%, Hang snatch + OHS + 1*80% D) Snatch 2*85%, 2*90%, 1*95%, Hang snatch + OHS + 1*80% Technique:
A+B: power snatch practice C+D: Snatch Pull 5*2*110% Snatch MetCon: 16-10-4 reps for time of Hang snatch OH lunge (steps) A) KB swing 16/12kg + OH Lunge 20/10kg plate. B) 30/20kg bar. C) 42.5/30kg bar. D) 60/40kg bar.
WOD 22/2/16
/in WOD /by Maayan MoskowMobility Warm Up:
https://www.youtube.com/watch?v=Z5pbOllE9QE
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: squats/cleans
A) Back Squats 5*5 weight from elements.
B) Front squat WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attempts to find 5RM…
C) Find 1RM hang clean (WU Suggestion 3*70%, 2*80%, 1*90% Then 3 attempts to find 1RM)
D) Clean, same as C.
MetCon: In ront of running clock
1 min squats
1 min T2B
1 min Box Jumps
2 min Squats
2 min T2B
2 min Box Jumps
3 min squats
3 min T2B
3 min Box Jumps
A) G. squat 16/12kg-Vups-60/50cm step ups.
B) 30/20kg bar-K2E-60/50cm
C) 42.5/30kg bar-T2B-60/50cm
D) 60/40kg-T2B-70/60 cm
WOD 21/2/16
/in WOD /by Maayan MoskowMobility Warm Up:
https://www.youtube.com/watch?v=Z5pbOllE9QE
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength Barbell Push:
A) Strict press 5*5 Weight from elements.
B) Strict Press WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attemps to find 5RM…
C) Push press: WU 5*65% (1RM) 3*75%, 1*85%. Then 3 attempts for new 1RM.
D) Jerk (from racks) Same as C.
MetCon: 20 min AMRAP
5 Bar MU
10 Push Press
15 Over the bar buprees
A) Pull ups/J pull ups-KB 12/8kg-burpee
B) C2B Pull ups-30/20kg bar- Over the bar burpee
C) Rx’d-42.5/30kg bar.
D) Rx’d 60/40kg bar.
WOD 19/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: Deadlift/Snatch:
A) Deadlift 5*5 weight from elements
B) Deadlift 5*5*90% 5RM
C) Hang snatch 2*85%, 2*90%, 1*95%,
Hang snatch + OHS + 1*80%
D) Snatch 2*85%, 2*90%, 1*95%,
Hang snatch + OHS + 1*80%
Technique:
A+B: power snatch practice
C+D: Snatch Pull 5*2*110% Snatch
MetCon: 16-10-4 reps for time of
Hang snatch
OH lunge (steps)
A) KB swing 16/12kg + OH Lunge 20/10kg plate.
B) 30/20kg bar.
C) 42.5/30kg bar.
D) 60/40kg bar.