Atarim

 
Warmup:
100 double unders

Strength:
Shoulder press

0-1: sets of 5 with weight from elements

2-6: 3×5 (add 2.5kg from last week)

6+:
1x3x80%
1x3x85%
1xMAXx90%

Metcon:
1K Run
30 S2OH 60/40
100 DU

 
Intermediate CrossFit (Atarim 19:00)
Independent warmup.

15 min Establish max weight for

Hang Clean+front squat+Jerk.

MetCon:
30 Back Squats 45/30 kg
15 Push press 45/30 kg
20 Front Squats
15 push press
10 OHS
15 push press

18 min time cap.

Strength & Accessory WOD (Atarim 20:00)
Str: behind the neck press 4×8

Tech: Sot’s press
then
3×10 Sot’s press.

Accessory:
1) One arm press 3×10
2) Dumbbell Flys 2×12-5
3) Triceps extensions 100 reps any order

Dizengoff
Strength:
Shoulder press

0-1: sets of 5 with weight from elements

2-6: 3×5 (add 2.5kg from last week)

6+:
1x3x80%
1x3x85%
1xMAXx90%

Metcon:
21-15-9
Hand stand pushups
Wallball
Toes to bar

Cashout: Max L-sit immediately followed by max plank

Post your scores to the Whiteboard.