Technique: 10 min Ring MU Practice. Then… Gymnastic Push by ability: 1) 5xME Bench dips 2) 5×5-10 bar dips 3) 5×30 sec ring dip hold+ME bar dips 4) 5xME(5-10) ring dips add weight if needed MetCon: 13.3 Open 12 min AMRAP 150 Wall balls 90 DU 30 RMU *Ask coach for scaling options
Back Squat: A) 5×5 Back squat weight from elements B) Establish 5RM Back Squat. C+D) Establish 1RM Back Squat. Technique:Power Snatch MetCon: “Isabel” 30 reps of snatch 60/40kg for time. *Ask coach for scaling option
WOD 29/1/16
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Deadlift/Snatch:
A) 5×5 Deadlift weight from elements.
B) Establish 5RM Deadlift.
C) Establish 1RM Hang snatch
D) Establish 1RM Snatch.
MetCon: For time 100 KB swings
*5 T2B/K2E/10 V-ups penalty for dropping the KB.
A) 16/12 kg Russian swing
B) 24/16 kg Russian swing
C) 24/16 kg American swing
D) 32/24 kg American swing
WOD 28/1/16
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Technique: 10 min Ring MU Practice.
Then…
Gymnastic Push by ability:
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 sec ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed
MetCon: 13.3 Open
12 min AMRAP
150 Wall balls
90 DU
30 RMU
*Ask coach for scaling options
WOD 27/1/16
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Back Squat:
A) 5×5 Back squat weight from elements
B) Establish 5RM Back Squat.
C+D) Establish 1RM Back Squat.
Technique: Power Snatch
MetCon: “Isabel”
30 reps of snatch 60/40kg for time.
*Ask coach for scaling option