WOD 28/12/15 December 27, 2015/in WOD /by Maayan MoskowStrength: Squats/Clean A) Back Squat 5×5 weight from Elements B) Front Squat 5x5x90% %RM C) Hang Clean 5x3x70% D) Clean 5x3x70% A+B: Tech Hang clean C+D: Front squat 3x3x105% Clean MetCon: 21-15-9 Reps for Time of: Thrusters KB Swings A) 2×12/8kg KB- 12/8kg KB B) 30/20 kg Barbell- 16/12 kg KB C+D) 42.5/30 kg barbell- 24/16 kg American swing https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/11/887400_799929683470208_2875148563723171444_o-min.jpg?fit=968%2C648&ssl=1 648 968 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-12-27 20:51:072015-12-27 16:57:03WOD 28/12/15
WOD 27/12/15 December 26, 2015/in WOD /by Maayan MoskowBarbell Push: A) Strict Press 5×5 weight from elements. B) Strict press 5x5x90%5RM C) Push Press 5x3x80% 5RM D) Jerk 5x3x70% Tech: A+B Behind the neck Snatch Grip jerk C+D: 3x3x85% Snatch MetCon: 15 min AMRAP 10 Pull Ups 10 ring dips 15 Burpee A) Jumping Pull ups-Bench dips-burpee B) Rx’d C+D) C2B Pull ups-Ring dips- burpee https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/black-and-white-strength.png?fit=640%2C960&ssl=1 960 640 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-12-26 21:44:552015-12-26 21:45:40WOD 27/12/15
WOD 26/12/15 December 26, 2015/in WOD /by Maayan Moskow 13:30- December Throwdown! “Elizabeth” For Time: 21-15-9 Cleans (60/40) Ring Dips *10 minute time cap **Scaling Options are available 15:30- TAFL Pre-Season Match! Please make sure your team makes payment for the season! Event #1: 5 minutes to Establish 1RM Squat Clean Event #2: “Helen” 3 Rounds For Time: 400 m Run 21 American Kettlbell Swings (24/16) 12 Pull Ups *12 minute time cap ** No Scaling! https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/12/ring-dips.jpg?fit=1960%2C620&ssl=1 620 1960 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-12-26 11:11:532015-12-26 11:12:56WOD 26/12/15
WOD 28/12/15
/in WOD /by Maayan MoskowStrength:
Squats/Clean
A) Back Squat 5×5 weight from Elements
B) Front Squat 5x5x90% %RM
C) Hang Clean 5x3x70%
D) Clean 5x3x70%
A+B: Tech Hang clean
C+D: Front squat 3x3x105% Clean
MetCon:
21-15-9 Reps for Time of:
Thrusters
KB Swings
A) 2×12/8kg KB- 12/8kg KB
B) 30/20 kg Barbell- 16/12 kg KB
C+D) 42.5/30 kg barbell- 24/16 kg American swing
WOD 27/12/15
/in WOD /by Maayan MoskowBarbell Push:
A) Strict Press 5×5 weight from elements.
B) Strict press 5x5x90%5RM
C) Push Press 5x3x80% 5RM
D) Jerk 5x3x70%
Tech: A+B Behind the neck Snatch Grip jerk
C+D: 3x3x85% Snatch
MetCon: 15 min AMRAP
10 Pull Ups
10 ring dips
15 Burpee
A) Jumping Pull ups-Bench dips-burpee
B) Rx’d
C+D) C2B Pull ups-Ring dips- burpee
WOD 26/12/15
/in WOD /by Maayan Moskow13:30- December Throwdown!
“Elizabeth”
For Time:
21-15-9
Cleans (60/40)
Ring Dips
*10 minute time cap
**Scaling Options are available
15:30- TAFL Pre-Season Match!
Event #1:
5 minutes to Establish 1RM Squat Clean
Event #2:
“Helen”
3 Rounds For Time:
400 m Run
21 American Kettlbell Swings (24/16)
12 Pull Ups
*12 minute time cap
** No Scaling!