Strength: Barbell Push A)Strict Press 5×5 weight from Elements. B) Establish 5RM Strict press. C) Establish 5RM Push press. D) Establish 1RM Jerk (from rack) MetCon: 12 min AMRAP: 5 Pull Ups 5 Push Ups 10 KB Clean&Jerk (aka long cycle perform 10 at each side) A) Jumping Pull ups-HRPU-16/12 kg B) Pull ups-HSPU-20/16 kg C) Pull ups-HSPU-24/20 kg D)C2B Pullups- Def.HSPU(15/10kg plates)-32/24kg.
Intermediate:
Independent part: Shoulder+ wrist mobility.
Strength:
Add 2.5kg to your Training max, from now that’s your TM for next cycle.
Push press 5*65% 5*75% +5*85%(TM)
Strict press 3*10 or
Strict HSPU 3*5-10, Scale up if needed to deficit or ring HSPU.
Triceps ext. 100 reps, can be done in any order.
Class: 19-00.
20 min Jerk practice.
Or 6*3*70% 1RM jerk.
MetCon:
For time:
100 DU
50 Bumper Plate G2OH 25/20 kg
100 DU
WOD 1/11/15
/in WOD /by Maayan MoskowAtarim and Dizengoff:
Strength: Barbell Push
A)Strict Press 5×5 weight from Elements.
B) Establish 5RM Strict press.
C) Establish 5RM Push press.
D) Establish 1RM Jerk (from rack)
MetCon: 12 min AMRAP:
5 Pull Ups
5 Push Ups
10 KB Clean&Jerk (aka long cycle perform 10 at each side)
A) Jumping Pull ups-HRPU-16/12 kg
B) Pull ups-HSPU-20/16 kg
C) Pull ups-HSPU-24/20 kg
D)C2B Pullups- Def.HSPU(15/10kg plates)-32/24kg.
Intermediate:
Independent part: Shoulder+ wrist mobility.
Strength:
Add 2.5kg to your Training max, from now that’s your TM for next cycle.
Push press 5*65% 5*75% +5*85%(TM)
Strict press 3*10 or
Strict HSPU 3*5-10, Scale up if needed to deficit or ring HSPU.
Triceps ext. 100 reps, can be done in any order.
Class: 19-00.
20 min Jerk practice.
Or 6*3*70% 1RM jerk.
MetCon:
For time:
100 DU
50 Bumper Plate G2OH 25/20 kg
100 DU
WOD 31/10/15
/in WOD /by Maayan MoskowOctober Throwdown!
7 min AMRAP of:
10 cleans(any kind) 60/40kg
8 Hand Release Pushups
6 pistols
*Scaling options will be made available
Schedule for tomorrow’s October Throwdown!
1330: Athlete arrival, Heat registration* and Warm Up
1350: Movement Standards explained and demonstrated
1400: Heat #1
We will run a Heat every 10 minutes until all athletes have had a chance to complete the WOD.
* Heats will be assigned on a “first come, first served” basis.
You can sign up for the Event directly from our website (link posted below)
As always, please come prepared to support your fellow athletes and if need be, jump in to help out with the judging.
WOD 30/10/15
/in WOD /by Jake Miller***Don’t Forget to Sign Up for October Throwdown This Saturday!***
October 2015 Programming and Goals
MOBILITY
https://www.youtube.com/watch?v=L-EZQoww5Rc
ATARIM & DIZENGOFF
Crossfit experience:
A) 0-3 months
B) 3-8 months
C) 8-18 months
D) 18+ months
Strength:
A&B) Deadlift 5-5-5-5-5 (increase weight each set)
C&D) Snatches 2-2-2-2-2 (increase weight each set)
MetCon:
in groups of 3
60 S2OH
60 Front/Back Squat
**Bar does not touch ground**
If group has different levels of strength, stronger partner can press & OHS while others can pushjerk & Back squat.
A) 30/20
B) 40/25
C) 50/30
D) 60/40
Note: Do not go too hard, tomorrow is October throwdown.