Deadlift (perform a set of Deadlift immediately followed by a push set by personal program
0-1: 5×5 with elements weight
1-9: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler (5+ times a week): 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, do the 1-9 month programming this month) then
MetCon:
“DT”
Five rounds for time of:
70 KG Deadlift, 12 reps
70 KG Hang power clean, 9 reps
70 KG Push jerk, 6 reps
this class will not have time to warmup, we will begin training at start of class, warm up on your own before class, or instead of strength if you dont make it in time.
Backsquat (perform a set of squats immediately followed by a push set by personal program
0-1: 5×5 with elements weight
1-9: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler (5+ times a week): 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, do the 1-9 programming this month)
Intermediate (9+): 1&1/4 front squat 5x2x105% of 1RM then
MetCon:
Metcon: 12-8-4
squat clean 80/60*
RMU/ C2B
Min Weight 55/40 scale to KB swing+Goblet squat
Intermediate Crossfit
Independent part: Hip flexors + ankle mobility drills.
Then
5*2*105% Max clean
Front squat 1 1/4 (ask the coach for instruction) then
Class: 18:00.
*Every min for 10 min perform
3 deadlifts+2 hang cleans+1 push press
Each min add weight
*ask the coach for specific instructions. then
MetCon:
10 min AMRAP
5 SDLHP 60/40 kg (40/25)
10 pistols
15 Burpee over the bar
Dizengoff
Strength:
Backsquat (perform a set of squats immediately followed by a push set by personal program
0-1: 3×5 with elements weight
1+: 3×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler: 1x5x75% 1x5x80% 1x5x85% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1-9 programming this month)
WOD 11/9/15
/in WOD /by cftaPre class Mobility
Atarim
Strength:Deadlift & Push Superset
Deadlift (perform a set of Deadlift immediately followed by a push set by personal program
0-1: 5×5 with elements weight
1-9: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler (5+ times a week): 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, do the 1-9 month programming this month)
then
MetCon:
“DT”
Five rounds for time of:
70 KG Deadlift, 12 reps
70 KG Hang power clean, 9 reps
70 KG Push jerk, 6 reps
Intermediate
To be announced..
Post your results to the Whiteboard.
WOD 10/9/15
/in WOD /by Jake MillerMobility
https://www.youtube.com/watch?
Atarim
this class will not have time to warmup, we will begin training at start of class, warm up on your own before class, or instead of strength if you dont make it in time.
Strength:
Pull by personal program – Capped at 10 minutes
Technique:
HS walking / HS holds
Metcon:
for time:
20 landmine rotations
20 wallballs
20 weighted stepup 15/10
20 ring pushups
20 KB pushpress
20 KB swing
20 V-ups
Dizengoff
Strength:
Pull by personal program
Technique:
Kipping pullup / Bar muscle up
Metcon:
3 rounds for reps
1 min ME KB Swing (scale up to snatch)
1 min ME sandbag cluster
1 min ME Ring Pushup
1 min ME Burpee BMU/ Burpee pullup
WOD 9/9/15
/in WOD /by cftaPre class Mobility
Atarim
Strength:Squats & Push Superset
Backsquat (perform a set of squats immediately followed by a push set by personal program
0-1: 5×5 with elements weight
1-9: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler (5+ times a week): 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, do the 1-9 programming this month)
Intermediate (9+): 1&1/4 front squat 5x2x105% of 1RM
then
MetCon:
Metcon: 12-8-4
squat clean 80/60*
RMU/ C2B
Min Weight 55/40 scale to KB swing+Goblet squat
Intermediate Crossfit
Independent part: Hip flexors + ankle mobility drills.
Then
5*2*105% Max clean
Front squat 1 1/4 (ask the coach for instruction)
then
Class: 18:00.
*Every min for 10 min perform
3 deadlifts+2 hang cleans+1 push press
Each min add weight
*ask the coach for specific instructions.
then
MetCon:
10 min AMRAP
5 SDLHP 60/40 kg (40/25)
10 pistols
15 Burpee over the bar
Dizengoff
Strength:
Backsquat (perform a set of squats immediately followed by a push set by personal program
0-1: 3×5 with elements weight
1+: 3×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler: 1x5x75% 1x5x80% 1x5x85% (this is based of last weeks 1RM, if you didnt find a 1RM last week, perform 1-9 programming this month)
Push: by personal program
then
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Hip Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders
Post your results to the Whiteboard.