Strength: Deadlift/snatch. A) 5×5 with weight from Elements B) %x5x90% 5RM C) Hang snatch 5x3x70% max snatch D) Snatch with 2sec pause at the knee 5x3x80%Snatch Tech: A+B) Hang power snatch practice C+D) Snatch pull 3x5x110% Snatch
Metcon: 10 min AMRAP OF
5 Deadlifts
10 Burpee
5+5 One arm KB push press
A- KB swing AHAP + Burpee + 12/8 kg push press
B- 90/45 kg Deadlift – laterall over the bar burpee +20/12 kg push press
C+D – 110/80 kg Deadlift
-over the bar burpee+24/16 kg press
Intermediate WOD: Independent part Warmup+shoulder mobility. Class:10-00. Death by strict pull ups (15 min time cap) MetCon: 5RFT 10 M Handstand walk 15 Toes 2 bar 20 Pistols (10+10)
Strength: Gymnastic push by ability. 1) Weighted Push ups 5×5-10 2) Strict HSPU 5×5-10(Scale down to eleveted if needed) 3) Deficit (25 kg plate) HSPU 5×5-10 4) Ring HSPU 5xME MetCon: 20 min AMRAP
https://www.youtube.com/watch?v=jo1AU6-Y0ZU Strength:Back Squat: A) Back Squat 5×5 weight from Elements. B) Back Squat 5x5x90% C & D) 3x5x75% 1RM, 2x3x80% 1RM MetCon: For Time 30 Walking lunges 30 Squats 30 Toes 2 Bar 30 DU A) Goblet squats 24/16 kg – V-ups – 60 Single Unders B) 30/20 kg OHS- Knees 2 elbows – 30 Double Unders C & D) OHS 42.5/30 kg – Toes 2 bar – 60 Double Unders
Intermediate WOD: Ankle+hip flex mobility drills Strength: Front squat 3*70% 3*80% +3*90%(™) Back squat 3×10 AHAP Banded good mornings 100 reps in any order.
WOD 13/11/15
/in WOD /by Maayan MoskowNovember Programming
Mobility:
Strength: Deadlift/snatch.
A) 5×5 with weight from Elements
B) %x5x90% 5RM
C) Hang snatch 5x3x70% max snatch
D) Snatch with 2sec pause at the knee 5x3x80%Snatch
Tech: A+B) Hang power snatch practice
C+D) Snatch pull 3x5x110% Snatch
Metcon: 10 min AMRAP OF
5 Deadlifts
10 Burpee
5+5 One arm KB push press
A- KB swing AHAP + Burpee + 12/8 kg push press
B- 90/45 kg Deadlift – laterall over the bar burpee +20/12 kg push press
C+D – 110/80 kg Deadlift
-over the bar burpee+24/16 kg press
Intermediate WOD:
Independent part Warmup+shoulder mobility.
Class:10-00.
Death by strict pull ups (15 min time cap)
MetCon: 5RFT
10 M Handstand walk
15 Toes 2 bar
20 Pistols (10+10)
WOD 12/11/15
/in WOD /by Jake MillerNovember Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
https://www.youtube.com/watch?v=jo1AU6-Y0ZU
Strength: Gymnastic push by ability.
1) Weighted Push ups 5×5-10
2) Strict HSPU 5×5-10(Scale down to eleveted if needed)
3) Deficit (25 kg plate) HSPU 5×5-10
4) Ring HSPU 5xME
MetCon: 20 min AMRAP
A & B) CINDY
5 Pull ups
10 Push ups
15 Air squats
C & B) Marry
5 HSPU
10 Pistols
15 Pull ups
WOD 11/11/15
/in WOD /by Jake MillerNovember Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
https://www.youtube.com/watch?v=jo1AU6-Y0ZU
Strength: Back Squat:
A) Back Squat 5×5 weight from Elements.
B) Back Squat 5x5x90%
C & D) 3x5x75% 1RM, 2x3x80% 1RM
MetCon: For Time
30 Walking lunges
30 Squats
30 Toes 2 Bar
30 DU
A) Goblet squats 24/16 kg – V-ups – 60 Single Unders
B) 30/20 kg OHS- Knees 2 elbows – 30 Double Unders
C & D) OHS 42.5/30 kg – Toes 2 bar – 60 Double Unders
Intermediate WOD:
Ankle+hip flex mobility drills
Strength:
Front squat 3*70% 3*80% +3*90%(™)
Back squat 3×10 AHAP
Banded good mornings 100 reps in any order.