CrossFit Atarim
Strength (20min):
Deadlift
0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM*

* if you have established 1RM on saturday perform 1x5x75%
1x5x80%
1xMAXx85%

then
MetCon:
20-15-10
KB swing 32/24
goblet squat 32/24
strict chinup
CrossFit Dizengoff
Strength:
3xmax 1 arm chinup/archer chinup/chinup
then
Metcon:
3 RFT:
30 DU
20 Ring dips
10 Wallball

 

Intermediate WOD:

EMOM FOR
20 min
-even min 10 Toes 2 bar
-od min 10 ring dips

then Karen
150 wall balls 20/12 lb

Post your scores to the Whiteboard.