Deadlift/Snatch A) Deadlift 5×5 Weight from elements B) Deadlift 5-5-5-5-5 add weight each set to failure C) Hang Snatch 2x3x80% 2x2x90% 1×95% D) Snatch 2x3x80% 2x2x90% 1×95% Technique:
Back Squat: A) Back squat 5×5 weight from elements B) Back squat 5x5x90% C+D) 2x3x80% 2x2x90% 1×95% Technique:
A+B) Power Snatch C+D) 4 Rounds for quality: Snatch pull + Hang snatch + 2 OHS (70-85%) MetCon: In front of running clock 1 min ME OHS 2 min ME DU 3 min ME OHS 4 min ME DU A) 20/15 kg (ask coach for scaling options) – SU B) 30/20 kg – DU C) 42.5/30kg – DU D) 50/35kg – DU
WOD 22/1/16
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5-5-5-5-5 add weight each set to failure
C) Hang Snatch 2x3x80% 2x2x90% 1×95%
D) Snatch 2x3x80% 2x2x90% 1×95%
Technique:
A+B) Power Snatch
C+D) Snatch Pull 5x2x110%
MetCon: 3 RFT
400 m RUN
15 Toes to bar
10 Snatch
A) V-ups – 20/15kg (Or KBS 16/12)
B) Knees 2 Elbows – 30/20kg
C+D) Rx’d – 42.5/30kg
WOD 21/1/16
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Gymnastic Push
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
Technique: RMU
MetCon: For time
10-8-6-4-2 RMU
1-3-5-7-9 HSPU
(15 min time cap)
A) False grip ring row – HRPU
B) Close grip STRICT chin ups – PIke Push ups
C+D) Rx’d
WOD 20/1/16
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Back Squat:
A) Back squat 5×5 weight from elements
B) Back squat 5x5x90%
C+D) 2x3x80% 2x2x90% 1×95%
Technique:
A+B) Power Snatch
C+D) 4 Rounds for quality:
Snatch pull + Hang snatch + 2 OHS (70-85%)
MetCon: In front of running clock
1 min ME OHS
2 min ME DU
3 min ME OHS
4 min ME DU
A) 20/15 kg (ask coach for scaling options) – SU
B) 30/20 kg – DU
C) 42.5/30kg – DU
D) 50/35kg – DU