Strength: Barbell Push A) Strict Press 5*5 Weight from elements B) Strict Press 5-5-5-5-5 add weight each set to failure C) Push press 5-5-5-5-5 add weight each set to failure D)Jerk (From racks)2*2*80% 2*85% 1*90% 1*95% Jerk MetCon: “Nicole” 20 min AMRAP OF: 400m run Max rep of pullups (should be done unbroken) *Ask coach for scaling options.
*Start from 70% Snatch then add weight each round MetCon: Take it easy, sign up for November throwdown!!! “Annie” 50-40-30-20-10 Sit ups DU *Ask coach for scaling options
WOD 29/11/15
/in WOD /by Maayan MoskowNovember Programming
Mobility:
Strength: Barbell Push
A) Strict Press 5*5 Weight from elements
B) Strict Press 5-5-5-5-5 add weight each set to failure
C) Push press 5-5-5-5-5 add weight each set to failure
D)Jerk (From racks)2*2*80% 2*85% 1*90% 1*95% Jerk
MetCon: “Nicole” 20 min AMRAP OF:
400m run
Max rep of pullups (should be done unbroken)
*Ask coach for scaling options.
WOD 28/11/15
/in WOD /by Maayan MoskowNovember Throwdown!*
*Scaled options will be made available
Complex A
(with a running clock) 3 min to establish
Male: max weight 2 RM pull ups
Female: max reps pull ups in 3 min.
Complex B
3 Rounds for TIme
3 HSPU
6 OHS (42.5/30 kg)
12 Toes to bar
Competitors:
3RFT
3 ring HSPU
6 OHS 60/40 kg
12 toes 2 bar
WOD 27/11/15
/in WOD /by Maayan MoskowNovember Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Deadlift/Snatch.
A) 5×5 with weight from Elements
B) Deadlift 5*5*90%5RM
C+D) 5 Rounds for quality (NFT): Snatch pull + hang snatch pull + Hang Snatch
*Start from 70% Snatch then add weight each round
MetCon:
Take it easy, sign up for November throwdown!!!
“Annie”
50-40-30-20-10
Sit ups
DU
*Ask coach for scaling options
Intermediate:
Wrist & Shoulder Mobility
EMOM: 14 minutes
Even minutes: 10m Handstand Walk
Odd minutes: 30 unbroken Double Unders
Metcon: For time
1k Run
30 kb swings 32/24kg
15 box jumps 70/60cm
*Take it easy, sign up for November throwdown!!!