CrossFit Atarim
Strength (20min):
Press
0-1 month: practice sets of 5 with weight from elements

1-6 month:
3×5 (add 2.5 kg from last week)

6+ month
est 1RM press

then

 
Metcon: 3 RFT
10 pushpress @ 60kg
8 situps
6 diamond pushup
4 pistols per leg

 
CrossFit Dizengoff
Buy in: 5 min AMRAP DU

then

 
Strength:
5 sets
max reps strict chinup + max rep ring dips
2 min rest between sets
aim for 5-12 reps scale up or down as needed
then

 
Metcon:
15-10-5
BMU*
wallball
K2E

*scale to pullups/ ring rows x2

 

Intermediate CrossFit
buy in:
5 rds
3 BMU
6 pistols
10 DU
then

 
Strength:
5 sets per side
max reps 1 arm chinups/ archer pullups

then

 
Metcon:
3 RFT
20 TTB
15 Ring pushup
10 deficit HSPU
5 BMU

Post your scores to the Whiteboard.