CrossFit Atarim

 
Strength (25 min)
Press
0-1 month training experience:
practice sets of 5 with weigtht from elements

1-6:
5×5 add 2.5 kg from last week

6+
1Warmup set
1x5x75%
1x3x85%
1xMAXx95% *
5x10x50%

*use spotter to force 2 extra reps
then

 
Metcon:

Partner Wod:
complete together:
50 pullups
50 HSPU
75 Situps
75 WB

Partner1 works

Partner 2 holds bottom of airsquat and counts reps

 

CrossFit Dizengoff

 
Strength:
1 Arm pullup progression
then

 
Metcon:
Partner Wod:
complete together:
50 pullups
50 HSPU
75 Situps
75 WB

Partner1 works

Partner 2 holds bottom of airsquat and counts reps

 

Intermediate WOD
Skill: Ring MU
Tech: Wall Ball shots efficiency
then

 
MetCon:
13.3 OPEN
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/12 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

Post your scores to the Whiteboard.