WOD 19/6/15

/in /by

Atarim

 
Strength 15 Min:

Deadlift

0-1: 5×5 weight from elements

2-6: Deadlift 5×5 add 2.5 from last week

6+: Deadlift
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%

 

 
Metcon:
12 Min AMRAP

3 wallwalk
5 Clapping pushup
7 Box jump

 

Dizengoff
Strength 15 Min:

Squat:

0-1: (Backsquat) 5×5 weight from elements

2-6: Front squat 5×5 add 2.5 from last week

6+: Front squat
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%

 
Metcon:
12 Min AMRAP

3 wallwalk
5 Clapping pushup
7 Box jump

 

Intermediate CrossFit (Atarim 10:00)

 
Independent part.
Shoulder mobility+warmup.

Class: 10:00.
14 min EMOM of
-even min 3 Muscle ups (ring)
-odd min 5/3 strict HSPU

10 min AMRAP:
2 legless rope climbs
4 Pistols
8 KB swings 32/24 kg

Post your scores to the Whiteboard.

WOD 18/6/15

/in /by

Pre-workout Mobility

Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups

Weekly challenge

Perfect Plank

0-1: accumulate 15 Min Total

2-6: accumulate 28 Min

6+: accumulate 35 minutes, in sets of no less than 1:30 minutes

Competitors: 10 Min L-Sit (sets of no less than 20 sec)

 

Atarim / Dizengoff

Complete Missed Strength

Technique

RMU
then

Benchmark Wod

30 RMU for time

Post your results to the Whiteboard.

WOD 17/6/15

/in /by

Pre-workout Mobility

Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups

 

Weekly challenge

Perfect Plank

0-1: accumulate 15 Min Total

2-6: accumulate 28 Min

6+: accumulate 35 minutes, in sets of no less than 1:30 minutes

Competitors: 10 Min L-Sit (sets of no less than 20 sec)

 

Atarim

Strength

15 Min

Weighted ring dips

8x3x5RM
then

Metcon

13 Min AMRAP

5 Hang Clean 60/40

5 Strict HSPU/Kipping HSPU

40 Double unders

 

Strength Accessory

Floor press establish 5 RM

Behind the neck press 4×10

Weighted planks 3x45sec
100 reps of triceps ext.

 

Intermediate WOD

Independent part

Overhead mobility+Ankle.

Deadlift 5×70% 3×80% 3×80%
2×85%

Back squat
5×10@60%

Class: 19:00.
15 min Establish max weight on
Hand clean+front squat+push press.
then

MetCon

7 min AMRAP:

10 hang cleans 60/40 kg
20 HRPU

*Scaling not less than 50/30 kg.

 

Dizengoff

Strength

15 Min

Weighted ring dips

8x3x5RM
then

Metcon

Chipper:
80 Double unders
70 Airsquats
60 Situps
50 Wallballs
40 pushups
30 burpees
20 pistols
10 BMU

Post your results to the Whiteboard.

WOD 16/6/15

/in /by

Pre-workout Mobility

Foam roll

50 Shoulder pass through

25 barbell OHS

25 Sotts press

25 Wide row Barbell

25 scapula pushups

 

Weekly challenge

Perfect Plank

0-1: accumulate 15 Min Total

2-6: accumulate 28 Min

6+: accumulate 35 minutes, in sets of no less than 1:30 minutes

Competitors: 10 Min L-Sit (sets of no less than 20 sec)

 

Atarim

Strength

Squat

0-1: (Backsquat) 5×5 weight from elements

2-6: Front squat 5×5 add 2.5 from last week

6+: Front squat
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%
then

Metcon

15 min amrap

12 Ground to overhead 25/15
10 Wallball

200m Run

Bring sunscreen, this will be done down on the tayelet

 

Odd Object training

Warmup

Tug of war

Strength:

Banded sprints

Power WOD:

1 min work 30 sec rest

2 rds

1) Landmine pushpress
2) Fatgrip Deadlift
3) ME Legless rope climb

 

Intermediate WOD

Join OLY LIFTING !!

 

Dizengoff – Morning

Strength 15 Min

Squat:

0-1: (Backsquat) 5×5 weight from elements

2-6: Front squat 5×5 add 2.5 from last week

6+: Front squat
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%
then

Technique

(time permitting) split jerks
then

Metcon

9min AMRAP

10m arm KB overhead walking lunge

5 KB goblet squat

10m walk back

5 burpees

Post your results to the Whiteboard.

WOD 15/6/15

/in /by

Pre-Workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups

 

Atarim
Technique:
Split jerk
then
5×3 Split/Push jerk (technical weight)

Metcon:
4 RFT
7 pushpress 50/35

10 Swings 24/16

12 airsquat
Dizengoff

 

Technique:
Split jerk
then
5×3 Split/Push jerk (technical weight)

 

Metcon:
as many reps as possible

3 Min Box Jump
1min rest
3 min pushups
1min rest
3 min Double under
1 min rest
3 min K2E

order does not matter

Post your scores to the Whiteboard.

WOD 14/6/15

/in /by

Weekly Challenge:

Perfect Plank

0-1: accumulate 15 Min Total

2-6: accumulate 28 Min

6+: accumulate 35 minutes, in sets of no less than 1:30 minutes

Competitors: 10 Min L-Sit (sets of no less than 20 sec)

 

 

Workout of the Day

Strength:
Pushpress/ strict shoulder press

0-1: (Shoulder press) 5×5 weight from elements

2-6: pushpress 5×5 add 2.5 from last week

6+: Pushpress
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%

 
Metcon:
“G.I Jane”
100 burpee pullups for time

scale to 10 rds of 10 burpee & 10 ring row

Post your scores to the Whiteboard.

WOD 13/6/15

/in /by

Workout of the Day
Open Gym:

Complete missed lifts

Work on Snatch & Clean technique

Ask coach to give you a Metcon to do.

 

Intermediate
Complete first part at open gym:
1) Posterior chain mobility (glute, hams, lower back)
Warmup for heavy deadlift.
Then Establish 1 RM deadlift.

Class: 18:00
Squat snatch practice 15 min.
9 min AMRAP
10 Squat snatch 42,5/30 kg
50 DU

*Scaling: Guyz can perform power snatch with the same weight, or stay home, girls not less than 15 kg.

Post your scores to the Whiteboard.

WOD 12/6/15

/in /by

54404-Its-Friday-Fuck-YeahWeekly challenge

Airsquat:

0-1 – 100
2-6: 140
6+: 280

Competitors: 210 pistols

 

Dizengoff

Strength

Front squat
0-1 (Back squat): sets of 5 (weight from elements

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

For time:

50 KB Swing 24/16 kg
25 Push-up
50 Box jump
25 Pull-up

 

Atarim

Strength

Deadlift
0-1: sets of 5 (weight from elements)

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

For time:

50 KB Swing 24/16 kg
25 Push-up
50 Box jump
25 Pull-up

 

Intermediate

Independent part

Shoulder mobility + Warmup
then

Class: 10:00.

12 min EMOM:
– Even min 2 legless rope climbs /negative
– Odd min 10 strict toes 2 bar.
then

MetCon

5RFT
30 Wall balls 20/12 lb
20 knees 2 elbows
10 HSPU

Post your results to the Whiteboard.

WOD 11/6/15

/in /by

Weekly challenge

Airsquat:

0-1 – 100
2-6: 140
6+: 280

Competitors: 210 pistols

Dizengoff

Benchmark thursday

complete missed strength
then

“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

Atarim

Same as dizi..

Intermediate

Work on your mobility, yoga.

Post your results to the Whiteboard.

WOD 10/6/15

/in /by

Weekly challenge

Airsquat:

0-1 – 100
2-6: 140
6+: 280

Competitors: 210 pistols

 

Dizengoff

Weighted ring dips

8x3x5RM

RMU Technique
then

Metcon

10 Min AMRAP
Max RMU
20 Airsquat

 

Atarim

Same as dizi..

 

Intermediate

Independent part

Hip+ankle mobility
Then Warmup before heavy skwaats
then

MetCon

15 min AMRAP
10 Reps of Deadlift BW/0.75BW.
Stairs run

*Scaling: men 90%BW, girls 60%BW.

Post your results to the Whiteboard.