Daily WOD | CrossFit Tel Aviv

W.O.D 4/3

March 3, 2018/in WOD /by Yoni

CrossFit WOD:

Strength:

A) Backsquat 5x5xElements weight

B+) Front squat – find 5RM

MetCon: 15-10-5

-clapping pushup

A) goblet lunge by ability

B) 24/16kg

C) 32/24

D) 2×24/32

E) OHL 24/16

March 1, 2018/in WOD /by Yoni

CrossFit WOD:

Skill: Double under practice (if you can perform 50 unbroken, perform “annie during this time”)

Metcon: 3 RFT

-15 OHS 42.5/30

Ask coach for mods

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Endurance W.O.D:

“Angie”

For time:

February 28, 2018/in WOD /by Yoni

CrossFit WOD:

Strength:

A) Deadlift 5x5xElements Weight

B+) Backsquat 5x5x90% 5RM | Deadlift 1×5 (add 2.5kg from last week)

Metcon: For time

12-9-6

Thruster

A) One arm KB Thruster + pullups by ability

B) 30/20 + pullups by ability

C) 50/30 + C2B

D) 60/40 + BMU/C2B

E) 70/50 + BMU

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Olympic Weightlifting W.O.D:

20 min work up to 3 RM snatch
Snatch complex: SN high pull+muscle snatch+power snatch+drop snatch/snatch balance 7 rds, start @50% add weight by feel
Pushpress 6x3x70%
Front squat 3x3x75% 3x2x85%