Strength: Squats/Cleans A) Back squat 5*5 weight from elements B) Front squat WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) then: 3 attempts to find 5RM… C) Hang clean 5*3*80% D) Clean 5*3*80% Technique:
A+B) Front rack mobility Drills. C+D) Tempo (4-2-1) Front squat 3*3*105% clean MetCon: 15 min AMRAP 400 m Run 15 Squats 10 Burpee over the bar A) Goblet squats 16/12kg – burpee B) Front squats 42.5/30kg C) OHS 42.5/30kg D) OHS 50/35kg
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 attempts to find 5RM… C) Push press 5*3*80 1RM D) Clean+jerk 5*1+3*80% 1RM Jerk MetCon: For time 50 DU 5 S2OH 5 Bar MU 100 DU 10 S2OH 5 Bar MU 150 DU A) KB S2OH 12/8kg-SU-Pull ups/J.PUll ups B) DU- 42.5/30kg-Strict C2B Pull ups/J. C2B Pull ups C) DU-50/35kg-Bar MU/J. Bar MU D) Rx’d 70/45kg.
Strength: A) Deadlift 5*5*weight from elements B) Deadlift 5*5*90%5RM C) Hang Snatch 5*3*70% D) Snatch 5*3*70% Skill: A+B Snatch practice C+D: Snatch Pull 5x3x105% Snatch MetCon: In Front Of running clock 1 min power snatch 2 min T2B 3 min DU 2 min Power snatch 3 min T2B 4 min DU A) SDLHP 16/12 kg – V-ups – SU B) 30/20 kg- K2E – DU C) 42.5/30kg – T2B – DU D) 50/35kg – T2B– Unbroken DU
WOD 8/2/16
/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 WU: 5*65% (5RM) 5*75% 5*85% (short period of resting between warm ups sets) then: 3 attempts to find 5RM…
C) Hang clean 5*3*80%
D) Clean 5*3*80%
Technique:
A+B) Front rack mobility Drills.
C+D) Tempo (4-2-1) Front squat 3*3*105% clean
MetCon: 15 min AMRAP
400 m Run
15 Squats
10 Burpee over the bar
A) Goblet squats 16/12kg – burpee
B) Front squats 42.5/30kg
C) OHS 42.5/30kg
D) OHS 50/35kg
WOD 7/2/16
/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 attempts to find 5RM…
C) Push press 5*3*80 1RM
D) Clean+jerk 5*1+3*80% 1RM Jerk
MetCon: For time
50 DU
5 S2OH
5 Bar MU
100 DU
10 S2OH
5 Bar MU
150 DU
A) KB S2OH 12/8kg-SU-Pull ups/J.PUll ups
B) DU- 42.5/30kg-Strict C2B Pull ups/J. C2B Pull ups
C) DU-50/35kg-Bar MU/J. Bar MU
D) Rx’d 70/45kg.
WOD 5/2/16
/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 5*5*90%5RM
C) Hang Snatch 5*3*70%
D) Snatch 5*3*70%
Skill: A+B Snatch practice
C+D: Snatch Pull 5x3x105% Snatch
MetCon: In Front Of running clock
1 min power snatch
2 min T2B
3 min DU
2 min Power snatch
3 min T2B
4 min DU
A) SDLHP 16/12 kg – V-ups – SU
B) 30/20 kg- K2E – DU
C) 42.5/30kg – T2B – DU
D) 50/35kg – T2B– Unbroken DU