Squat/Clean: A) 5×5 Back Squat weight From elements. B) Establish 5 RM Front squat C) Establish 1RM hang clean D) Establish 1RM Clean. MetCon: in front of running clock 1 min Thrusters 1 min Toes 2 bar 2 min Thrusters 2 min Toes 2 bar 3 min Thrusters 3 min Toes 2 bar A) 16/12 Goblet squat – V-ups B) 30/20 kg bar – Knees 2 elbows C) 40/25kg- T2B D) 50/35kg- T2B
WOD 26/1/11
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Gymnastic pull by ability:
1) 5xME False grip ring row
2) 5×5-10 close grip chin ups
3) 5xME false grip C2R pull ups
4) 5xME Strict RMU
MetCon: 3RFT
400 m run
21 Box Jumps
15 C2B Pull ups
9 Dips
*Ask coach for scalng options
WOD 25/1/16
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Squat/Clean:
A) 5×5 Back Squat weight From elements.
B) Establish 5 RM Front squat
C) Establish 1RM hang clean
D) Establish 1RM Clean.
MetCon: in front of running clock
1 min Thrusters
1 min Toes 2 bar
2 min Thrusters
2 min Toes 2 bar
3 min Thrusters
3 min Toes 2 bar
A) 16/12 Goblet squat – V-ups
B) 30/20 kg bar – Knees 2 elbows
C) 40/25kg- T2B
D) 50/35kg- T2B
WOD 24/1/16
/in WOD /by Maayan MoskowMobility Warm Up:
https://www.youtube.com/watch?v=15ifIpUgwh8
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Barbell push:
A) Strict Press 5×5 weight from elements.
B) Estabish 5 RM strict press.
C) Establish 1 RM Push press.
D) Establish 1RM Jerk (From racks)
Tech: Split/Power Snatch practice.
MetCon: 2012 Games event “Track Triplet”.
3RFT
8 Split snatch 50/35kg
7 Bar MU
400m run
*Ask coach for scaling options