Barbell Push: A) Strict Press 5×5 weight from elements. B) Strict press 5x5x90%5RM C) Push Press 2x3x 5RM 2x2x105% 5RM 1×110% D) Jerk 3x2x90% 2x1x95% Tech:A+B Hang Power Snatch C+D: Hang Power Snatch+Snatch Grip Jerk (70-85% Snatch) MetCon: 10 min Ladder of 2 hang power snatch 2 Burpee Pull ups 4 4 6 6 … A) 20/15 kg- Burpee B) 30/20kg- Burpee pull up C) 42.5/30 kg-Burpee pull ups D)50/35kg- Burpee RMU
WOD 19/1/16
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Gymnastic Pull
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: In teams of 2 complete for time:
100 Pull ups
100 Dips
100 Toes 2 bar
*ask coach for scaling options.
WOD 18/1/16
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5x5x90%5RM
C) Hang Clean 2x3x80% 2x2x90% 1×95%
D) Clean 2x3x80% 2x2x90% 1×95%
MetCon: 20 min AMRAP
21 Push ups
15 Box Jumps
9 Deadlifts
A) HRPU – step ups 60/50 cm – Russian KBS (AHAP with acceptable form)
B) HRPU – Box jumps 60/50 cm – 60/40 kg deadlift
D) ring push ups – Box jumps 60/50cm – 80/55 kg deadlift
WOD 17/1/16
/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) Strict press 5x5x90%5RM
C) Push Press 2x3x 5RM 2x2x105% 5RM 1×110%
D) Jerk 3x2x90% 2x1x95%
Tech:A+B Hang Power Snatch
C+D: Hang Power Snatch+Snatch Grip Jerk (70-85% Snatch)
MetCon: 10 min Ladder of
2 hang power snatch
2 Burpee Pull ups
4
4
6
6
…
A) 20/15 kg- Burpee
B) 30/20kg- Burpee pull up
C) 42.5/30 kg-Burpee pull ups
D)50/35kg- Burpee RMU