**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 5-5-5-5-5 *increase weight each set to failure C+D) Back Squat 1*5*75%, 2*3*80%, 2*2*85% 1RM
CLASS: 20 MIN Clean practice: ask coach for specific instructions. Or 5 Rounds for quality Clean pull + 2 hang clean pull + hang clean (Add weight each round).
MetCon: “Gwen” 15-12-9 reps of Touch-n-Go clean & jerk 60/40 kg.
WOD 19/11/15
/in WOD /by Jake MillerNovember Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
https://www.youtube.com/watch?v=jo1AU6-Y0ZU
**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 (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME
Tech: Kipping HSPU/Free-standing HSPU
MetCon: 3RFT
3+3 Pistols
9 HSPU
12 Burpee Pull ups
1) 6 goblet squats 24/16kg + Pike Push ups + Burpee
2) Pistols + HSPU + Burpee pull ups
3) Weighted pistols 12/6kg + Def. 25/15kg HSPU + 6 Burpee bar MU
WOD 18/11/15
/in WOD /by Jake MillerNovember Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
https://www.youtube.com/watch?v=jo1AU6-Y0ZU
**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 5-5-5-5-5
*increase weight each set to failure
C+D) Back Squat 1*5*75%, 2*3*80%, 2*2*85% 1RM
Technique: barbell snatch
MetCon: Isabel
30 reps of barbell snatch 60/40kg
*Talk to coach about scaling options
INTERMEDIATE:
Independent part: Ankle+Quad mobility drills.
Strength: Squat
Front Squat 5*75% 3*85% +1*95% (TM)
Back Squat 3*10 AHAP
Banded Good mornings 100 reps in any order.
CLASS: 20 MIN Clean practice: ask coach for specific instructions. Or 5 Rounds for quality Clean pull + 2 hang clean pull + hang clean (Add weight each round).
MetCon: “Gwen” 15-12-9 reps of Touch-n-Go clean & jerk 60/40 kg.
WOD 17/11/15
/in WOD /by Jake MillerNovember Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
Strength: Gymnastic Pull
By ability:
1) 5×5 – 10 Ring row
2) 5 (70%) – 3(80%) – 2(90%) – 3 (80%) – 5 (70%)
Weighted pull ups
3) 5×2 Legless Rope Climbs
MetCon: I go – You Go
30 Chin ups
40 Dips
50 Toes 2 bar
(repetitions for each person)
1) Jumping Chin Ups – Hand Release Push Up – V-ups
2) Pull ups – Bench dips – Knees 2 elbows
3) Strict Chin Ups – ring dips – toes 2 bar
4) Strict chin ups – strict ring dips – toes 2 bar