WOD 9/1/16 January 9, 2016/in WOD /by Maayan MoskowMobility Warm Up: Open Gym TAFL League Event begins at 15:30 16:00 and 17:00 Open Gym will be held on the stage ONLY, please plan accordingly. https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2016/01/wod-9116.jpg?fit=1280%2C720&ssl=1 720 1280 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2016-01-09 10:23:492016-01-09 10:23:49WOD 9/1/16
WOD 8/1/16 January 7, 2016/in WOD /by Jake MillerMobility Warm Up: Strength: Deadlift/Snatch A) Deadlift 5×5 Weight from elements B) Deadlift 5x5x90% 5RM C) Hang Snatch 5x3x70% D) Snatch 5x3x70% Technique: Snatch A+B:Drop Snatch practice C+D: 5 Rounds Snatch Pull (use straps) for quality 5x2x110% of Snatch MetCon: 20-15-10 Wall ball Power Clean A) Wall ball + KB swing 12/16 kg B) Wall ball + 30/20 kg power clean C+D) Wall ball + 42.5/30 kg power clean INTERMEDIATE Stength: Deadlift 6x2x70% *45-60 seconds rest between sets Metcon: 15 Min AMRAP 10 OHS (50/35 kg) 15 T2B 20 Box Jumps (60/50 cm) https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/12/11958087_820567994739710_3974295106758709298_o.jpg?fit=968%2C648&ssl=1 648 968 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-01-07 20:06:292016-01-07 20:46:03WOD 8/1/16
WOD 7/1/11 January 6, 2016/in WOD /by Jake MillerMobility Warm Up: Strength: Gymnastic Push 1) 5xME Bench dips 2) 5×5-10 bar dips 3) 5×30 second ring dip hold+ME bar dips 4) 5xME(5-10) ring dips add weight if needed Technique: Kipping RMU MetCon: 12 min AMRAP 5 RMU 10 Push ups 15 Burpee 1) False grip ring row–HRPU–Burpee 2) Close grip chin ups-Pike PU-Burpee 3) False grip C2R Pull ups-HSPU–Burpee 4) RMU–HSPU–Burpee https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/12/1417513_825158854280624_8489282161010896546_o.jpg?fit=968%2C648&ssl=1 648 968 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2016-01-06 21:56:122016-01-06 21:56:12WOD 7/1/11
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WOD 9/1/16
/in WOD /by Maayan MoskowMobility Warm Up:
Open Gym
TAFL League Event begins at 15:30
16:00 and 17:00 Open Gym will be held on the stage ONLY, please plan accordingly.
WOD 8/1/16
/in WOD /by Jake MillerMobility Warm Up:
Strength: Deadlift/Snatch
A) Deadlift 5×5 Weight from elements
B) Deadlift 5x5x90% 5RM
C) Hang Snatch 5x3x70%
D) Snatch 5x3x70%
Technique: Snatch
A+B:Drop Snatch practice
C+D: 5 Rounds Snatch Pull (use straps) for quality 5x2x110% of Snatch
MetCon:
20-15-10
Wall ball
Power Clean
A) Wall ball + KB swing 12/16 kg
B) Wall ball + 30/20 kg power clean
C+D) Wall ball + 42.5/30 kg power clean
INTERMEDIATE
Stength: Deadlift
6x2x70%
*45-60 seconds rest between sets
Metcon:
15 Min AMRAP
10 OHS (50/35 kg)
15 T2B
20 Box Jumps (60/50 cm)
WOD 7/1/11
/in WOD /by Jake MillerMobility Warm Up:
Strength:
Gymnastic Push
1) 5xME Bench dips
2) 5×5-10 bar dips
3) 5×30 second ring dip hold+ME bar dips
4) 5xME(5-10) ring dips add weight if needed
Technique: Kipping RMU
MetCon: 12 min AMRAP
5 RMU
10 Push ups
15 Burpee
1) False grip ring row–HRPU–Burpee
2) Close grip chin ups-Pike PU-Burpee
3) False grip C2R Pull ups-HSPU–Burpee
4) RMU–HSPU–Burpee