ATARIM and Dizengoff

 

Crossfit experience:

1. A) 0-3 months
2. B) 3-8 months
3. C) 8-18 months
4. D) 18+ months

 

Strength: Barbell Push

1. A) Shoulder press 5×5 elements weight
2. B) Shoulder Press 5x5x90% of 5RM
3. C) Pushpress 6x3x90% of 3RM
4. D) Jerk 6×1+3×70% 1RM Jerk

 

MetCon:

For time:

15 OHS

20 T2B

10 OHS

20 Ring Dips

5 OHS

 

1. A) Goblet Squat 20/16 – Leg Raise – Ring pushups
2. B) 40/25
3. C) 55/35

D) 70/50

 

Intermediate

 

Independent part:
Overhead+wrists mobility.
Strength:
Strict HSPU 3*5-10, scale up to deficit or ring.
Sots press (quality work) 4*10
Lateral raises 3*12-15

Class: 19:00
20 min Jerk practice.
Or find 1rm (from racks)

MetCon:
For time
1k run
100 DU
50 Wall balls