Daily WOD | CrossFit Tel Aviv

W.O.D 16/2/18

February 15, 2018/in WOD /by Jake Miller

CrossFit WOD:

MetCon: 12 min Ascending ladder

1-1, 2-2, 3-3 etc

HSPU-T2B

Strength & Accessory WOD

Strength:
Power Clean 5*3*85% 1RM

MetCon: 5 Rounds for time
15 KB Swings AHAP (Has to be done unbroken)
20 Sit ups
25 DU

*Rest 1 min between rounds (20 min time cap)

Endurance W.O.D:

MetCon: For time

-50 KBS 24/16

-50 Pushups

-50 Box jumps 60/50

-50 OH lunge 15/10

-50 wallballs

-50 Cal Row

-50 HPC 40/25

-50 Burpees

-50 T2B

reps can be done in any order

W.O.D 15/2/18

February 14, 2018/in WOD /by Jake Miller

CrossFit WOD:

Strength:
A) Deadlift 5x5x Elements weight
B+) Backsquat 5x5x90% 5RM from monday + DL 1x5x85% of 5RM (from last week)

Metcon: 3 RFT

– 20 box jumps

– 15 burpee pullups

– 10 weighted pistols (12/8)

*Ask coach for mods

Olympic weightlifting W.O.D:

16 min E2MOM snatch ladder, Start at 70% add weight each set, sets of 3 at 70-80%, 2 at 80-90%, sets of 1 at 90-100%
OHS find 3 RM
Lunge 5×3+3×50-70% of 1RM backsquat

W.O.D 14/2/18

February 13, 2018/in WOD /by Jake Miller

CrossFit WOD:

Strength:
A) Shoulder Press 5x5x Elements weight
B+) Floor Press 5*5*90% 5RM from sunday

MetCon: For time

– 400m run

– 50 situps

– 50 DU

– 50 OH lunge 20/10

– 50 HSPU

– 50 KBS 24/16

– 400m Run

*Ask coach for mods

Strength & Accessory WOD:

Strength:

Shoulder Press 3*80%; 3*85%; +3*90%(3RM/90% 1RM)
Back Squat 3*80%; 3*85%; +3*90%(3RM/90% 1RM)

Accessory: (Weight by ability)
Bar Dips 3-4*8-12
Barbell Strict Curls 3-4*10-15