C&D) Snatch warmup+ find Technical 3RM Hang Snatch for the day (continue during strength). snatches must be prefect! no missed lifts, no pressing out, NO POWER SNATCHES! Strength: Legs A) Backsquat 5×5-elements weight
B) Backsquat 5×5 add 2.5 from last week
C&D) Continue to find 3RM Hang Snatch. if already found Perform Backsquat sets of 3×85% of 1RM with remaining time MetCon:
C&D) Snatch warmup+ find Technical 3RM Hang Snatch for the day (continue during strength). snatches must be prefect! no missed lifts, no pressing out, NO POWER SNATCHES! Strength: Legs A) Backsquat 5×5-elements weight
B) Backsquat 5×5 add 2.5 from last week
C&D) Continue to find Technical 3 RM HangSnatch. if already found Perform Backsquat sets of 3×85% of 1RM with remaining time MetCon:
12-10-8-6-4-2
OHL
Burpee A) 12/8 kg KB
B) 24/16 kg KB
C) 40/25 OB lateral Burpee
D) 60/40 OB Laterall Burpee
intermediate WOD:
INDEPENDENT PART:
Shoulder+wrist mobility. CLASS:
EMOM FOR 12 MIN
-even min 3-5 RMU/False grip strict ring PU (should be done unbroken)
WOD 23/10/15
/in WOD /by Maayan MoskowMobility
ATARIM
Crossfit experience:
A) 0-3 months
B) 3-8 months
C) 8-18 months
D) 18+ months
Technique: Snatch
A&B) Snatch practice
C&D) Snatch warmup+ find Technical 3RM Hang Snatch for the day (continue during strength). snatches must be prefect! no missed lifts, no pressing out, NO POWER SNATCHES!
Strength: Legs
A) Backsquat 5×5-elements weight
B) Backsquat 5×5 add 2.5 from last week
C&D) Continue to find 3RM Hang Snatch. if already found Perform Backsquat sets of 3×85% of 1RM with remaining time
MetCon:
12-10-8-6-4-2
OHL
Burpee
A) 15/5 kg plate
B) 25/15
C) 40/25 OB lateral Burpee
D) 60/40 OB Laterall Burpee
Crossfit experience:A) 0-3 monthsB) 3-8 months
C) 8-18 months
D) 18+ months
Technique: Snatch
A&B) Snatch practice
C&D) Snatch warmup+ find Technical 3RM Hang Snatch for the day (continue during strength). snatches must be prefect! no missed lifts, no pressing out, NO POWER SNATCHES!
Strength: Legs
A) Backsquat 5×5-elements weight
B) Backsquat 5×5 add 2.5 from last week
C&D) Continue to find Technical 3 RM HangSnatch. if already found Perform Backsquat sets of 3×85% of 1RM with remaining time
MetCon:
12-10-8-6-4-2
OHL
Burpee
A) 12/8 kg KB
B) 24/16 kg KB
C) 40/25 OB lateral Burpee
D) 60/40 OB Laterall Burpee
INDEPENDENT PART:
Shoulder+wrist mobility.
CLASS:
EMOM FOR 12 MIN
-even min 3-5 RMU/False grip strict ring PU (should be done unbroken)
-Odd min 10 strict toes to bar
METCON: 17 AMRAP
2 legless rope climbs
10 m Handstand walk /20 shoulder taps
200m run
WOD 16/10/15
/in WOD /by Maayan MoskowOctober 2015 Programming and Goals
Mobility
ATARIM
Crossfit experience:
A) 0-3 months
B) 3-8 months
C) 8-18 months
D) 18+ months
Technique: Clean practice
A&B- Practice hang cleans
C) 6x3x70% Clean add weight each set
D) Find 1RM Clean
Strength: Legs
A) BackSquat 5×5 Elements weight
B) BackSquat 5x5x90%
C) Front squat 6x3x1RM clean from last week
D) OHS work up to heavy single start at 1RM snatch weight from last week, add weight each set.
MetCon:
3 Rounds for time
5 WallWalk
7 OHS
A) 7 Burpee – OHS 20/15
B) Wall walk – OHS 30/20
C) Wall Walk – OHS 50/25
D) Wall Walk – OHS 70/50
Dizengoff
Crossfit experience:
A) 0-3 months
B) 3-8 months
C) 8-18 months
D) 18+ months
Technique: Handstands
A&B- Handstand practice
C&D) Handstand walking
Strength: Legs
A) BackSquat 5×5 Elements weight
B) BackSquat 5x5x90%
C) Front squat 6x3x1RM clean from last week
D) OHS work up to heavy single start at 1RM snatch weight from last week, add weight each set.
MetCon:
3 Rounds for time
Wall Walk
7 1- arm KB OHS
9 Sit-ups
A) 7 Burpee – Goblet Squat 16/12 – Sit-ups
B) 3 Wall walk – Goblet Squat 24/16 – V-ups
C) 5 Wall Walk – OHS 12/8 – V-ups
D) 10 m handstand walk – OHS 16/12 – Strict toes-to-bar
Intermediate WOD:
Independent part:
Overhead+wrist mobility drills.
Class:
EMOM FOR 12 min.
-even min 3-5 ring MU (3 false grip strict ring PU)
-odd min 10 m Handstand walk (16 shoulder taps)
MetCon: 12 min AMRAP
10 Toes 2 bar
15 Box jumps 60/50 cm
20 a KB swings 24/20 kg
WOD 24/9/15
/in WOD /by Maayan MoskowThis Saturday, 26/9/15 at 17:00 at Gan Ha’Azmaut, September Throwdown!
https://www.facebook.com/events/915119618567559/
Pre class Mobility
Mobility
Atarim
Skill WU: 5 min DU AMRAP
Strength: Backsquat*/pull/push
(complete what you missed this week)
Metcon:
16min AMRAP
100m Farmer carry AHAP
3rds of
5 Pullup
10 HSPU
15 T2B