WOD 29/10/15 October 28, 2015/in WOD /by Jake MillerOctober 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: in Pairs (I go U go) 100 Strict Chinups/Ring Rows 100 Strict ring dips/Box dips MetCon: Partner WOD 15 minutes P1- Plank P2- AMRAP of 5 Burpees 10 KB Pushpress (5 per side) **Rotate freely A) 12/8 B) 16/12 C) 24/16 RMU D) 2×24/20 RMU https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/wod-291015.jpg?fit=1280%2C720&ssl=1 720 1280 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-10-28 21:14:262015-10-28 21:14:26WOD 29/10/15
WOD 28/10/15 October 27, 2015/in WOD /by Jake MillerOctober 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: Backsquat A) 5×5 Elements weight B) Backsquat 5×5 add 2.5kg from last week C&D) 2x5x75% 2x3x85% 1x1x90% (weights based off 1RM) 2x10x50% OHS MetCon: 3RFT 400m Run 20 Goblet squat 20 T2B A) 16/8kg-leg raises B) 20/16- K2E C) 24/16-T2B D) 2×24/1×24 T2B https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/wod-281015.jpg?fit=1280%2C720&ssl=1 720 1280 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-10-27 21:13:212015-10-27 21:13:21WOD 28/10/15
WOD 27/10/15 October 26, 2015/in WOD /by Jake MillerOctober 2015 Programming and Goals MOBILITY ATARIM & DIZENGOFF Crossfit experience: A) 0-3 months B) 3-8 months C) 8-18 months D) 18+ months Strength: Pull & Push 5×5 By Ability: box dips + ring row Ring dips + false grip ring chinup Strict RMU (add weight if possible Advanced gymnastics ask coach: MetCon: 12 Minute AMRAP 5 Box jump 10 pullup 15 pushup A) BJ-Jumping pullup-HRPU B) BJ-Pullup-HRPU C) BJ-Pullup-Ring Pushups D) BJ-Pullup- one arm Ring pushupsx2 https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/wod-271015.jpg?fit=1280%2C720&ssl=1 720 1280 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-10-26 21:08:232015-10-26 23:26:19WOD 27/10/15
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WOD 29/10/15
/in WOD /by Jake MillerOctober 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:
in Pairs (I go U go)
100 Strict Chinups/Ring Rows
100 Strict ring dips/Box dips
MetCon:
Partner WOD 15 minutes
P1- Plank
P2- AMRAP of
5 Burpees
10 KB Pushpress (5 per side)
**Rotate freely
A) 12/8
B) 16/12
C) 24/16 RMU
D) 2×24/20 RMU
WOD 28/10/15
/in WOD /by Jake MillerOctober 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: Backsquat
A) 5×5 Elements weight
B) Backsquat 5×5 add 2.5kg from last week
C&D) 2x5x75% 2x3x85% 1x1x90% (weights based off 1RM) 2x10x50% OHS
MetCon:
3RFT
400m Run
20 Goblet squat
20 T2B
A) 16/8kg-leg raises
B) 20/16- K2E
C) 24/16-T2B
D) 2×24/1×24 T2B
WOD 27/10/15
/in WOD /by Jake MillerOctober 2015 Programming and Goals
MOBILITY
ATARIM & DIZENGOFF
Crossfit experience:
Strength: Pull & Push
5×5 By Ability:
MetCon:
A) BJ-Jumping pullup-HRPU
B) BJ-Pullup-HRPU
C) BJ-Pullup-Ring Pushups
D) BJ-Pullup- one arm Ring pushupsx2