WOD 26/10/15 October 25, 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: Squat A) 5×5 With elements weight B) 5×5 Add 2.5 from last week C) Front Squat 6x3x90% 1RM Clean D) E2MOM Clean+2 FS 80% 1RM Clean MetCon: 4RFT 25 Double unders 10 Pistols 10 Meter HS Walk A) 50 single unders – 20 air squats – 10 push ups B) DU – Pistols – Shoulder taps C) DU – Pistols – 10m HS walk D) DU unbroken – weighted pistol 12/8 – 10m HS walk https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/wod-261015.jpg?fit=1280%2C720&ssl=1 720 1280 Jake Miller /wp-content/uploads/2015/09/cfta-logo3.png Jake Miller2015-10-25 23:25:482015-10-25 23:25:48WOD 26/10/15
WOD 25/10/15 October 24, 2015/in WOD /by Maayan MoskowATARIM and Dizengoff Crossfit experience: A) 0-3 months B) 3-8 months C) 8-18 months D) 18+ months Strength: Barbell Push A) Shoulder press 5×5 elements weight B) Shoulder Press 5x5x90% of 5RM C) Pushpress 6x3x90% of 3RM D) Jerk 6×1+3×70% 1RM Jerk MetCon: For time: 15 OHS 20 T2B 10 OHS 20 Ring Dips 5 OHS A) Goblet Squat 20/16 – Leg Raise – Ring pushups B) 40/25 C) 55/35 D) 70/50 Intermediate Independent part: Overhead+wrists mobility. Strength: Strict HSPU 3*5-10, scale up to deficit or ring. Sots press (quality work) 4*10 Lateral raises 3*12-15 Class: 19:00 20 min Jerk practice. Or find 1rm (from racks) MetCon: For time 1k run 100 DU 50 Wall balls https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/black-and-white-strength.png?fit=640%2C960&ssl=1 960 640 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-10-24 21:58:402015-10-24 21:58:40WOD 25/10/15
WOD 24/10/15 October 23, 2015/in WOD /by Maayan Moskow October 2015 Programming and Goals Mobility https://www.youtube.com/watch?v=L-EZQoww5Rc ATARIM OPEN GYM Test run monthly throwdown event Intermediate WOD: Independent part lower back+hip mobility drills. Deadlift 5*75%(™) 3*85% +1*95% Snatch pull 2*10*110% snatch Class: Hero WOD. “Bradshaw” 10 RFT 3 HSPU 6 Deadlifts 100/70 kg 12 pull ups 24 DU https://i0.wp.com/crossfittelaviv.com/wp-content/uploads/2015/10/wod-241015.jpg?fit=1280%2C720&ssl=1 720 1280 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-10-23 23:09:242015-10-23 23:09:24WOD 24/10/15
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WOD 26/10/15
/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: Squat
MetCon:
4RFT
25 Double unders
10 Pistols
10 Meter HS Walk
A) 50 single unders – 20 air squats – 10 push ups
B) DU – Pistols – Shoulder taps
C) DU – Pistols – 10m HS walk
D) DU unbroken – weighted pistol 12/8 – 10m HS walk
WOD 25/10/15
/in WOD /by Maayan MoskowATARIM and Dizengoff
Crossfit experience:
Strength: Barbell Push
MetCon:
For time:
15 OHS
20 T2B
10 OHS
20 Ring Dips
5 OHS
D) 70/50
Intermediate
Independent part:
Overhead+wrists mobility.
Strength:
Strict HSPU 3*5-10, scale up to deficit or ring.
Sots press (quality work) 4*10
Lateral raises 3*12-15
Class: 19:00
20 min Jerk practice.
Or find 1rm (from racks)
MetCon:
For time
1k run
100 DU
50 Wall balls
WOD 24/10/15
/in WOD /by Maayan MoskowMobility
https://www.youtube.com/watch?v=L-EZQoww5Rc
ATARIM
OPEN GYM
Test run monthly throwdown event
Independent part lower back+hip mobility drills.
Deadlift 5*75%(™) 3*85% +1*95%
Snatch pull 2*10*110% snatch
Class: Hero WOD.
“Bradshaw”
10 RFT
3 HSPU
6 Deadlifts 100/70 kg
12 pull ups
24 DU