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 5x3x80% D) Snatch 5x3x80% Tech: A+B Snatch (power) C+D: Snatch pull (3sec pause at the knee) 5x3x90% Snatch *use straps For Time: 400 m run 20 Snatch 400 m run 20 Thrusters 400 m run A) 20/15 kg bar-wall balls B) 30/20kg C) 42.5/30kg D) 50/35 kg
Intermediate
Deadlift 3*4-8*80% Snatch practice MetCon: 13.1 OPEN Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 35/30kg Snatch, 30 reps 30 Burpees 60/35kg Snatch, 30 reps 20 Burpees 75/45 kg Snatch, 30 reps 10 burpees 95/55 kg Snatch, as many reps as possible
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: EMOM 10 min – Complete as many as possible unbroken RMU in 30 sec, than 15 DU If you missed the DU, count penalty 1DU=1Burpee, and perform them after the EMOM 1) False grip ring row–SU 2) Close grip chin ups–DU 3) False grip C2R pull ups-DU 4) Rx’d
WOD 15/1/16
/in WOD /by Maayan MoskowMobility 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 5x3x80%
D) Snatch 5x3x80%
Tech: A+B Snatch (power)
C+D: Snatch pull (3sec pause at the knee) 5x3x90% Snatch *use straps
For Time:
400 m run
20 Snatch
400 m run
20 Thrusters
400 m run
A) 20/15 kg bar-wall balls
B) 30/20kg
C) 42.5/30kg
D) 50/35 kg
Intermediate
Deadlift 3*4-8*80%
Snatch practice
MetCon: 13.1 OPEN
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
35/30kg Snatch, 30 reps
30 Burpees
60/35kg Snatch, 30 reps
20 Burpees
75/45 kg Snatch, 30 reps
10 burpees
95/55 kg Snatch, as many reps as possible
WOD 14/1/16
/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:
EMOM 10 min
– Complete as many as possible unbroken RMU in 30 sec, than 15 DU
If you missed the DU, count penalty 1DU=1Burpee, and perform them after the EMOM
1) False grip ring row–SU
2) Close grip chin ups–DU
3) False grip C2R pull ups-DU
4) Rx’d
WOD 13/1/16
/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 5-5-5-5-5 add weight each set to faiure
C+D) Back Squat 2x5x70% 3x3x80% 1RM
Technique: A+B hang Snatch
C+D: Snatch practice.
MetCon: 3RFT
400m run
21 Toes 2 bar
12 Snatches
A) V-ups– 20/15 kg bar (Ask coach for scaling options)
B) K2E-30/20 kg hang Snatch
C+D) T2B-42.5/30kg bar