https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/11/toes-to-bar-kipping.jpg?fit=1920%2C1080&ssl=110801920Maayan Moskow/wp-content/uploads/2015/09/cfta-logo3.pngMaayan Moskow2015-11-20 21:43:192015-11-20 21:43:19Toes to Bar (Kipping)
A) Deadlift 5×5 with weight from Elements B) Deadlift 5-5-5-5-5 increase weight each set to failure C) Hang snatch + OHS 5*2+2×70% max snatch D) 5 rounds NOT FOR TIME Snatch + Hang Snatch + 2 OHS (Start from 70% snatch and add weight each round. MetCon: 21-15-9 reps of
Toes to Bar (Kipping)
/in WOD /by Maayan MoskowBar Muscle Up (Kipping)
/in WOD /by Maayan MoskowWOD 20/11/15
/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: Deadlift/snatch
A) Deadlift 5×5 with weight from Elements
B) Deadlift 5-5-5-5-5 increase weight each set to failure
C) Hang snatch + OHS 5*2+2×70% max snatch
D) 5 rounds NOT FOR TIME Snatch + Hang Snatch + 2 OHS (Start from 70% snatch and add weight each round.
MetCon: 21-15-9 reps of
A) KB swing 32/20 kg + wall balls
B) Deadlift 80/45kg + wall balls
C) Deadlift 100/70 kg + wall balls
D) Power clean 70/45kg + wall balls
Intermediate:
Overhead + wrist mobility
EMOM: 20 min
Odd min: 2-5 RMU – unbroken (5 false grip ring pull ups)
Even min: 10m Handstand walk (20 shoulder taps)
Metcon: 15 Minute AMRAP
400m run
21 Sumo Deadlift High Pull (42.5/30kg)
12 C2B Pull ups