CrossFit Atarim
Strength (15min):
Squat

0-1mth:
practice sets of 5 with weight from elements

1-6 mth:
3×5 add 2.5 kg from last week

6+ mth:
1x5x75%
1x5x80%
1xMAXx85%
then

 
Metcon:
45 sec AMRAP
15 sec rest
3 rds for total reps

min 1 – Goblet squat 24/16
min 2 – swing
min 3 – pushpress

total of 9 minutes

 

CrossFit Dizengoff

 

1815: Skills: kipping pullup & bar muscle up

 
Metcon:
100 DU
50 airsquat
50 situps
50 HRPU

30 box jump
30 wallball
30 HSPU

20 jumping lunge
20 K2E
20 clapping pushup

10 pistols
10 TTB
10 RMU

Post your scores to the Whiteboard.