Daily WOD | CrossFit Tel Aviv

WOD 23/11/15

November 22, 2015/in WOD /by Jake Miller

November Programming:

https://crossfittelaviv.com/november-2015-programming/

Mobility:

**You can click on any of the hyperlinked movements below to see a video demonstration!**

Strength: Squats/Cleans
A) Back squat 5×5 weight from elemets.
B) Front Squat 5*5*90%5RM
C) Clean Pull + 3 Hang cleans 5×3*80% Hang clean
D) 5 rounds not for time:
Clean Pull + clean *90% clean

Technique:
A+B: Hang Power Clean Practice.
C+D: Tempo Front Squat (5-2-2)
3*3*105% Clean

MetCon: For Time
150 Double Unders
100 Air Squats
50 Toes-2-Bar
*Reps can be done in any order

A) 150 DU + 100 Air squats + V-ups
B) 150 DU + 100 Air squats + Knees-2-Elbow
C) Rx’d
D) 150 DU + 74 Pistols + Strict Toes-2-Bar

November 21, 2015/in WOD /by Maayan Moskow

Mobility:

**You can click on any of the hyperlinked movements below to see a video demonstration!**

Strength: Barbell Push
A) Strict Press 5*5 Weight from elements
B) Strict Press 5*5*90%5RM
C) Push press 5*5*90%5RM
D) Clean+Jerk 3*1+3*75, % 3*1+2*80% Jerk

Tech:
A+B 10 min Kipping HSPU Practice
C+D Death by HSPU for 10 min

MetCon: “Helen”
3RFT
400m Run
21 American KB swings 24/20kg
12 Pull ups

*For scaling ask coach for specific instructions.

Intermediate

Strength:

Push press 3*5*70%(TM)
Jerk practice 15 min.

MetCon: 1 mile run.

November 20, 2015/in WOD /by Maayan Moskow

Open Gym

Work on November’s Goals:

Monthly goals:
– Strength:

A-achieve first strict pull;

B-Increase number of strict pull ups (10 male/5 female);

C-Weighted pull ups (at least 2RM 10kg/5kg);

D-Legless rope climbs (at least 2/1 unbroken climbs)

– Mobility Overhead Squats

A- Overhead mobility awareness,

B- 10 reps wth acceptable form 20/15kg,

C- 5RM at 0.75 BW;

D- 5RM BW.