Back Squat: A) 5*5 weight from elements. B) WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attempts to find 5RM… C+D) 5×70%, 3*75%, 3*80%, 2*2*85% MetCon: 15 min AMRAP ladder of 3 Front squats 3 T2B 6 Front squats 6 T2B 9 9 … A) Goblet squat 16/12kg – V-up B) 30/20kg – K2E C) 42.5/30kg – T2B D) 60/40kg Rx’d
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: 30-20-10 reps for time of Wall Balls KBS HRPU A) 20/12lb ball – 16/12 kg russian swing – HRPU B) 20/12lb ball – 20/16 kg russian swing – HRPU C+D) 20/12lb ball – 24/16 kg American swing – ring push ups
WOD 11/2/16
/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: In front of running clock
1 min DU
1 min Burpee pull ups
1 min KB SDLHP
2 min DU
2 min Burpee Pull ups
3 min DU
1) SU – Jumping Pull ups – 16/12 kg SDLHP
2) Rx’d 24/16kg SDLHP
3) Burpee Bar MU – 32/24kg SDLHP
Wod 10/2/16
/in WOD /by Jake MillerMobility Warm Up:
February Programming:
https://crossfittelaviv.com/february-2016-programming/
Back Squat:
A) 5*5 weight from elements.
B) WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) them: 3 attempts to find 5RM…
C+D) 5×70%, 3*75%, 3*80%, 2*2*85%
MetCon: 15 min AMRAP ladder of
3 Front squats
3 T2B
6 Front squats
6 T2B
9
9
…
A) Goblet squat 16/12kg – V-up
B) 30/20kg – K2E
C) 42.5/30kg – T2B
D) 60/40kg Rx’d
WOD 9/2/16
/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: 30-20-10 reps for time of
Wall Balls
KBS
HRPU
A) 20/12lb ball – 16/12 kg russian swing – HRPU
B) 20/12lb ball – 20/16 kg russian swing – HRPU
C+D) 20/12lb ball – 24/16 kg American swing – ring push ups