Strength: Squats/Clean. A) Back squat 5×5 weight from elemets. B) Front Squat 5x5x90%5RM C) Clean Pull + 3 Hang cleans 5×3*70% Hang clean D) 5 rounds for quality: Clean Pull + Hang Clean Pull + Clean (75%Clean)
Tech:
A&B Hang clean practice, work with reps of 3, increase weight each set. C&B: Tempo Fronts squat (5-2-2) 3x3x90% Clean.
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 6*1+3*70% Jerk MetCon: 3RFT 400m Run 21 KB Sumo DL High Pulls 12 Push Ups A) 16/12kg-HRPU B)20/16kg-Ring Push ups C) 24/20g-HSPU D)32/24kg – Strict HSPU
Intermediate: Complete at Open Gym, Book your spot!!! Overhead+Wrist mobility. Strength: Push Press 3*70% 3*80% +3*90% Strict press 3*10 OR strict HSPU 3*5-10, Scale up to ring/deficit. MetCon: 10RFT 10 Burpee Pull ups 100m run
WOD 10/11/15
/in WOD /by Jake MillerNovember Programming:
https://crossfittelaviv.com/november-2015-programming/
Mobility:
https://www.youtube.com/watch?v=jo1AU6-Y0ZU
Strength: Gymnastic Pull
By ability:
1) 5×5-10 Ring row
2)5-5-3-3-2 Weighted pull ups (add weight each set)
3) 5×2 Leglees rope Climbs
Technique: Kipping/Butterfly pull ups.
MetCon: 100 Pull ups for time
EMOM perform 5 Burpee (15 min time cap)
1) Jumping Pull ups
2) Pull ups
3) C2B Pull ups
WOD 9/11/15
/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 elemets.
B) Front Squat 5x5x90%5RM
C) Clean Pull + 3 Hang cleans 5×3*70% Hang clean
D) 5 rounds for quality: Clean Pull + Hang Clean Pull + Clean (75%Clean)
Tech:
A&B Hang clean practice, work with reps of 3, increase weight each set.
C&B: Tempo Fronts squat (5-2-2) 3x3x90% Clean.
MetCon: 7min AMRAP Ladder
2 Pistols
2 Hang Clean
4 Pistols
3 Hang Cleans
6 Pistols
4 Hang Cleans
..
A) Goblet Squat + KB Swing 24/16kg
B) Pistol + 30/20 kg Clean
C) Pistol + 40/30 kg Clean
D) Weighted Pistol 8/5kg+60/40 kg Clean
WOD 8/11/15
/in WOD /by Maayan MoskowNovember 2015 Programming
Mobility:
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 6*1+3*70% Jerk
MetCon: 3RFT
400m Run
21 KB Sumo DL High Pulls
12 Push Ups
A) 16/12kg-HRPU
B)20/16kg-Ring Push ups
C) 24/20g-HSPU
D)32/24kg – Strict HSPU
Overhead+Wrist mobility.
Strength: Push Press 3*70% 3*80% +3*90%
Strict press 3*10
OR strict HSPU 3*5-10, Scale up to ring/deficit.
MetCon: 10RFT
10 Burpee Pull ups
100m run