https://crossfittelaviv.com/february-2016-programming/ Strength: Barbell Push A) Strict press 5*5 weight from elements B) Strict press 5*5*90% 5RM C) Push press 2*85%, 2*90%, 1*95%, +3*80% D)Jerk (from racks) 2*85%, 2*90%, 1*95%, +3 Push press 80% (jerk) Skill: DU/TU 10 min Practice. MetCon: 15 min AMRAP 5 RMU 10 Hang clean+Jerk 20 DU A) Ring row-KBS 20/16kg-SU B) Close grips Chin ups/J. chin ups-DU C) RMU/Bar MU/ 50/30kg-DU D) Rx’d 60/40kg
A) Deadlift 5*5*weight from elements B) Deadlift WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attempts to find 5RM… C) Hang Snatch 5*3*80% D) Snatch 5*3*80
WOD 15/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength: Squats/Cleans
A) Back squat 5*5 weight from elements
B) Front Squat 5*5*90% (5RM)
C) Hang clean 2*85%, 2*90%, 1*95% of Front Squat, 2*Max reps 100%Clean
D) Same as C – Clean.
MetCon: 20 min AMRAP
10 Front Rack Lunges
12 T2B
15 Burpee
A) Goblet Lunges 16/12kg- V-ups – Burpee
B) 30/20kg- K2E – Burpee over the bar
C) 40/30kg- T2B – Burpee over the bar.
D) 60/45- T2B – Burpee over the bar
WOD 14/2/16
/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 5*5*90% 5RM
C) Push press 2*85%, 2*90%, 1*95%, +3*80%
D)Jerk (from racks) 2*85%, 2*90%, 1*95%, +3 Push press 80% (jerk)
Skill: DU/TU 10 min Practice.
MetCon: 15 min AMRAP
5 RMU
10 Hang clean+Jerk
20 DU
A) Ring row-KBS 20/16kg-SU
B) Close grips Chin ups/J. chin ups-DU
C) RMU/Bar MU/ 50/30kg-DU
D) Rx’d 60/40kg
WOD 12/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Strength:
A) Deadlift 5*5*weight from elements
B) Deadlift WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attempts to find 5RM…
C) Hang Snatch 5*3*80%
D) Snatch 5*3*80
Technique:
A+B: Hang Power Snatch practice
C+D: Snatch pull (2 sec pause at the knees, use straps)
5x2x95% snatch
MetCon: 15-12-9
Hang snatch
Toes 2 bar
A) 16/12 kg KBS – V-ups
B) 30/20kg – K2E
C) 45/30kg – T2B
D) 60/35kg