Strength: Squats/Clean. A) Back squat 5×5 weight from elements. B) Front Squat 5-5-5-5-5 *Increase weight each set to failure C) Clean Pull + 3 Hang cleans 5×3*75% Hang clean D) 5 rounds not for time: Clean Pull + Hang clean + Front Squat (85%Clean) Technique:
12-9-6-3 reps for time of: Front rack lunges (each leg) Power Cleans A) Goblet lunges + Sumo DL High pull 24/16 kg B) 40/30 kg. C) 50/35 kg D) 60/45 kg
A) Strict Press 5*5 Weight from elements B) Strict Press 5-5-5-5-5* *Increase weight each set to failure C) Push press 5-5-5-5-5* *Increase weight each set to failure D) Clean+Jerk 3*1+3*70, % 3*1+3*75% Jerk Skill: Kipping/Butterfly Pull ups
MetCon: 9 min AMRAP 3 HSPU 5 Pull Ups 7 Thrusters A) Pike Push ups+Jumping pull ups+ 20/15 kg Thrusters B) HSPU+Pull ups+30/20 kg thruster C) HSPU+C2B pull ups+40/30 kg Thrusters D) Strict HSPU +Bar MU+40/30 kg thrusters
Intermediate:
Independent part (complete at open gym book your spot)
Push press 5*75% 3*85% +1*95% (TM)
Lateral raises 3*12-15
Class:
15 min Jerk Practice:
Or 5*3*70% (1RM jerk)
Then
Death by strict HSPU (10 MIN)
WOD 16/11/15
/in WOD /by Jake MillerNovember Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
https://www.youtube.com/watch?v=jo1AU6-Y0ZU
Strength: Squats/Clean.
A) Back squat 5×5 weight from elements.
B) Front Squat 5-5-5-5-5 *Increase weight each set to failure
C) Clean Pull + 3 Hang cleans 5×3*75% Hang clean
D) 5 rounds not for time: Clean Pull + Hang clean + Front Squat (85%Clean)
Technique:
A+B Hang Clean.
C+D: Front squat 3x3x110% Clean
MetCon:
12-9-6-3 reps for time of:
Front rack lunges (each leg)
Power Cleans
A) Goblet lunges + Sumo DL High pull 24/16 kg
B) 40/30 kg.
C) 50/35 kg
D) 60/45 kg
WOD 15/11/15
/in WOD /by Maayan MoskowNovember Program
Mobility
Strength: Barbell Push
A) Strict Press 5*5 Weight from elements
B) Strict Press 5-5-5-5-5*
*Increase weight each set to failure
C) Push press 5-5-5-5-5*
*Increase weight each set to failure
D) Clean+Jerk 3*1+3*70, % 3*1+3*75% Jerk
Skill: Kipping/Butterfly Pull ups
MetCon:
9 min AMRAP
3 HSPU
5 Pull Ups
7 Thrusters
A) Pike Push ups+Jumping pull ups+ 20/15 kg Thrusters
B) HSPU+Pull ups+30/20 kg thruster
C) HSPU+C2B pull ups+40/30 kg Thrusters
D) Strict HSPU +Bar MU+40/30 kg thrusters
Intermediate:
Independent part (complete at open gym book your spot)
Push press 5*75% 3*85% +1*95% (TM)
Lateral raises 3*12-15
Class:
15 min Jerk Practice:
Or 5*3*70% (1RM jerk)
Then
Death by strict HSPU (10 MIN)
MetCon: For time
100 m burpee broad jumps
WOD 14/11/15
/in WOD /by Maayan MoskowNovember Program
Mobility:
OPEN GYM
Independent part:
Deadlift
3×70% 3×80% +3×90%(™)
Barbell good mornings 3×10 AHAP
Glute Bridges 100 reps in any order BW
Class: 20 min Snatch practice.
MetCon: 9RFT
9 Squat cleans42.5/30 kg
9 C2B Pull ups