Back Squat: A) 5*5 weight from elements. B) 5*5*90% (5RM) C+D) 3*75%, 2*85%, 2*90%, 1*95%, +1*80% Skill:DU/TU MetCon: 21-15-9 reps for time of x2 DU Front squats A) SU – goblet squats 16/12kg B) DU – 30/20kg C) DU – 50/35kg D) DU – 70/45kg
Gymnastic Pull by ability: 1) 5xME supine ring rows. 2) Tempo Pull ups 5×3 (start from the top, with your chin over th bar, hold 3 sec then slowly 3 sec go down) 3) Strict Pull ups 5×5-10 (add weight if needed) 4) L-Pull ups/Chin ups 5xME MetCon: In Front of running clock 1 min Push ups 2 min SDLHP 3 min KB Swing 3 min Push ups 2 min SDLHP 1 min KB Swing 1) HRPU – 16/12kg KB 2) Pike Push ups – 20/16kg KB 3) HSPU – 24/16kg KB 4) HSPU – 32/20kg KB
WOD 18/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
L-Sit practice 10 min.
then..
Gymnastic push by ability:
1) 5*ME Bench Dips
2) 5*5-10 Bar dips
3) Ring dips 5×5-10
4)5*ME L-Ring dips
MetCon: 15 min Partner AMRAP
P-1 Plank hold
P-2 AMRAP
3 Pull ups
5 Push ups
7 Jumping Squats
*Ask Coach for scaling options
WOD 17/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Back Squat:
A) 5*5 weight from elements.
B) 5*5*90% (5RM)
C+D) 3*75%, 2*85%, 2*90%, 1*95%, +1*80%
Skill: DU/TU
MetCon: 21-15-9 reps for time of
x2 DU
Front squats
A) SU – goblet squats 16/12kg
B) DU – 30/20kg
C) DU – 50/35kg
D) DU – 70/45kg
WOD 16/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
L- sit Practice 10 min
Then…
Gymnastic Pull by ability:
1) 5xME supine ring rows.
2) Tempo Pull ups 5×3 (start from the top, with your chin over th bar, hold 3 sec then slowly 3 sec go down)
3) Strict Pull ups 5×5-10 (add weight if needed)
4) L-Pull ups/Chin ups 5xME
MetCon: In Front of running clock
1 min Push ups
2 min SDLHP
3 min KB Swing
3 min Push ups
2 min SDLHP
1 min KB Swing
1) HRPU – 16/12kg KB
2) Pike Push ups – 20/16kg KB
3) HSPU – 24/16kg KB
4) HSPU – 32/20kg KB