Strength: Squats/Clean A) Back Squat 5×5 weight from Elements B) Front Squat 5-5-5-5-5 add weight each set to failure C) Hang Clean 5x3x80% D) Clean 5x3x80% Technique:
A+B Hang Clean practice C+D: Tempo Front Squat (4-2-1) 3x3x95% Clean MetCon: 10 min AMRAP Ladder of Hang Clean 2-4-6… Box Jumps 2-4-6… A) 20/15 kg (ask coach for scaling options) – Step up 60/50 cm B) 30/20 kg – 60/50 cm box jumps C) 45/35 kg – 60/50 cm D) 60/42.5 kg – 70/60 cm
Barbell Push: A) Strict Press 5×5 weight from elements. B) Strict press 5-5-5-5-5 add weiht each set to failure C) Push Press 5x3x90% 5RM D) Jerk 5x3x80% Tech:A+B Drop Snatch. C+D: 4 rounds for quality Hang snatch + OHS+Drop snatch (50-70%snatch) MetCon:
21-15-9 Hang power snatch Pull ups A) 20/15 kg (ask coach for scaling options)- Jumping Pull ups B) 30/20 kg- Pull ups C) 42.5/30 kg- C2B pull ups
WOD 12/1/16
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Strength: 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
10 min Bar complex by coach’s prescription
MetCon: 21-15-9-6-3 reps of
Push ups
KB swings
Burpee
1) HRPU-12/8kg-burpee
2) Pike push ups-20/12kg-burpee
3) HSPU-24/16kg-burpee
4) HSPU-24/16 kg American swing-burpee
WOD 11/1/16
/in WOD /by Jake MillerMobility Warm Up:
January Programming:
https://crossfittelaviv.com/january-2016-programming/
Strength: Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5-5-5-5-5 add weight each set to failure
C) Hang Clean 5x3x80%
D) Clean 5x3x80%
Technique:
A+B Hang Clean practice
C+D: Tempo Front Squat (4-2-1) 3x3x95% Clean
MetCon:
10 min AMRAP Ladder of
Hang Clean 2-4-6…
Box Jumps 2-4-6…
A) 20/15 kg (ask coach for scaling options) – Step up 60/50 cm
B) 30/20 kg – 60/50 cm box jumps
C) 45/35 kg – 60/50 cm
D) 60/42.5 kg – 70/60 cm
WOD 10/1/16
/in WOD /by Maayan MoskowMobility Warm Up:
January Programming:
Strength
Barbell Push:
A) Strict Press 5×5 weight from elements.
B) Strict press 5-5-5-5-5 add weiht each set to failure
C) Push Press 5x3x90% 5RM
D) Jerk 5x3x80%
Tech:A+B Drop Snatch.
C+D: 4 rounds for quality
Hang snatch + OHS+Drop snatch (50-70%snatch)
MetCon:
21-15-9
Hang power snatch
Pull ups
A) 20/15 kg (ask coach for scaling options)- Jumping Pull ups
B) 30/20 kg- Pull ups
C) 42.5/30 kg- C2B pull ups
D) 60/40kg- C2B Pull Ups