**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Back Squat A) Back Squat 5×5 weight from Elements. B) Back Squat 5*5*90%5RM C&D) Back Squat 5*75%, 2*80%,2*85% 1*90% 1RM
Technique: A&B- Hang Power Snatch C&D – 4 Rounds for quality (Not For Time): Snatch Balance + 2 OHS *Add weight each set MetCon: 10 min AMRAP ladder of: 2 Snatch 2 Burpee 4 Snatch 4 Burpee 6 Snatch 6 Burpee …and so on A) 20/15 kg Hang Snatch (ask coach for scaling if needed)+ burpee B) Hang Snatch 30/20 kg+ Lateral Burpee over the bar C) Snatch 42.5/30kg + laterall burpee over the bar D) SQUAT snatch 60/40kg+ facing the bar burpee
4) Rope Climbs Ladder 1-2-3-2-1 MetCon: 20-16-10 reps of: Box Jumps 60/50 cm KB one arm S2OH (Shoulder to Over Head) A) Tuck Jumps + 12/8 kg KB B) Box Jumps 60/50cm + 16/12 kg KB C) Box Jumps 60/50 cm + 24/16 kg KB. D) Box Jumps 70/60 cm + 24/20kg KB.
WOD 26/11/15
/in WOD /by Jake MillerNovember Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic push by ability.
1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10 (Scale down to elevated if needed)
3) Deficit HSPU (25 kg plate) 5×5-10
4) Ring HSPU 5 x Max Effort
Technique: Kipping/Butterfly Pull Up
MetCon: For Time
20 Pull ups
30 Push ups
40 Toes 2 bar
50 Air squat
1) Jumping pull ups + HRPU + v-ups + air squats
2) Pull ups + Clapping push ups + K2E + Jumping squats
3) C2B Pull ups + Ring dips + T2B + Alternating Pistols
WOD 25/11/15
/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: Back Squat
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5*5*90%5RM
C&D) Back Squat 5*75%, 2*80%,2*85% 1*90% 1RM
Technique:
A&B- Hang Power Snatch
C&D – 4 Rounds for quality (Not For Time):
Snatch Balance + 2 OHS
*Add weight each set
MetCon: 10 min AMRAP ladder of:
2 Snatch
2 Burpee
4 Snatch
4 Burpee
6 Snatch
6 Burpee
…and so on
A) 20/15 kg Hang Snatch (ask coach for scaling if needed)+ burpee
B) Hang Snatch 30/20 kg+ Lateral Burpee over the bar
C) Snatch 42.5/30kg + laterall burpee over the bar
D) SQUAT snatch 60/40kg+ facing the bar burpee
WOD 24/11/15
/in WOD /by Jake MillerNovember Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
**You can click on any of the hyperlinked movements below to see a video demonstration!**
Strength: Gymnastic Pull
By ability:
1) 5×5-10 Ring row
2) Strict pull ups 5*5-10
3) Weighted pull up 3*70% 2*80% 1*90% 1*ME Strict pull ups
4) Rope Climbs Ladder 1-2-3-2-1
MetCon: 20-16-10 reps of:
Box Jumps 60/50 cm
KB one arm S2OH (Shoulder to Over Head)
A) Tuck Jumps + 12/8 kg KB
B) Box Jumps 60/50cm + 16/12 kg KB
C) Box Jumps 60/50 cm + 24/16 kg KB.
D) Box Jumps 70/60 cm + 24/20kg KB.