25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Strength:
Backsquat (15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
3x10x50% (time permitting)
Conditioning:
3 RFT
12 OHS 40/25
8 burpees
4 one arm pushups
Dizengoff
Strength:
Backsquat (15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
3x10x50% (time permitting)
Intermediate
Intermediate WOD, complete at OPEN GYM (13-18:00)!
Hip+Ankle mobility.
Back skwaat
5×70%
3×80%
2×90%
1×95%
Deadlift 5x10x65%.
Then Snatch practice or 10 min to establish max on:
Power Snatch+Hang snatch+overhead squat+snatch Grip power jerk. (Barbell not touching the ground)
MetCon: 3RFT
10 reps of 42,5/30 snatch
10 reps of 42,5/30 kg push press
200m run
WOD 5/7/15
/in WOD /by Maayan MoskowAtarim
Independent Warm Up:
50 Shoulder pass through
25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:
Strength:
Backsquat (15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
3x10x50% (time permitting)
Conditioning:
3 RFT
12 OHS 40/25
8 burpees
4 one arm pushups
Dizengoff
Strength:
Backsquat (15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
3x10x50% (time permitting)
Metcon:
3 RFT
20 Goblet lunge 24/16
15 swing
10 diamond pushups
Intermediate
complete at OPEN GYM.
Strict press 5x3x70% (Speed press).
Strict Ring dips 10 sets of 5 reps, 45-60 sec rest.
MetCon:
5 Rounds for reps
20 sec ME box jumps 80/60 cm
40 sec rest
20 sec ME KB thrusters 16/12 kg
40 sec rest
20 sec ME row (cal)
40 sec rest
Post your scores to the Whiteboard.
WOD 4/7/15
/in WOD /by Maayan MoskowCrossFit:
Open Gym
– Make up missed strength
– Work on Skills (Overhead Squat, etc.)
– Ask coach for a metcon
Intermediate
Intermediate WOD, complete at OPEN GYM (13-18:00)!
Hip+Ankle mobility.
Back skwaat
5×70%
3×80%
2×90%
1×95%
Deadlift 5x10x65%.
Then Snatch practice or 10 min to establish max on:
Power Snatch+Hang snatch+overhead squat+snatch Grip power jerk. (Barbell not touching the ground)
MetCon: 3RFT
10 reps of 42,5/30 snatch
10 reps of 42,5/30 kg push press
200m run
Post your scores to the Whiteboard.
WOD 3/7/15
/in WOD /by cftaPre workout mobility
Foam roller:
Quads x20
medial quads (sumo)
glutes x 20 per side
hamstrings x 20
calves x 20
lower backx20
rhomboids (arms crossed)
25 OHS Barbell
40 Shoulder pass through
Atarim / Dizingoff
Strength:
strict shoulder press
0-1: 5×5 with weight from elements
2-6: establish new 5RM
6+: establish new 1RM
Technique: Overhead + Mobility drills for OH
then
Metcon:
4 RFT:
15 HSPU
75 DU
Intermediate
Independent part:
Overhead mobility.
Class: 10-00.
12 min EMOM
– even min 3 legless rope climbs
– odd min 20 DU.
then
MetCon:
15 min AMRAP
6 C2B Pull ups
12 KBS 32/24kg
18 Reverse lunges
Post your results to the Whiteboard.