WOD 20/5/15

/in /by

Atarim & Dizingoff

Strength

Shoulder press

0-1: sets of 5
2-6: 3×5 (add 5kg from last week)

6+: (deload week)
Practice split jerks/Power jerks with light weight
then

Metcon

Ascending ladder 9 min

2-2, 2-4, 2-6, 2-8 etc

Strict HSPU

kipping pullup

 

Intermediate
Independent part

Ham’s mobility
Front squat 5×3@110% Clean

Deficit clean pull 3×5@90%Clean

Class: 19:00 Hang clean practice 15 min.
MetCon: 15 min AMRAP.
ME Hang clean 50/35 kg
200m run

*Scaling options not less than 40/25 kg at hang cleans.

Post your results to the Whiteboard.

WOD 19/5/15

/in /by

Atarim

Barbell Warmup

5 sets of
5 drop snatch + 5 OHS
then

Technique

Hang / Power snatch
then

Metcon

4 RFT
10 HPS 40/25kg
50 DU

 

Dizengoff

AM WOD

Technique

Barbell Warmup:

Overhead squat
(Time permitting- Hang snatch)

MetCon:
100 DU
20 OHS 40/25
75 DU
15 OHS
50 DU
10 OHS
25DU
5 OHS

Work from Racks

Tomorrow is press day, scale weight to unbroken sets.
then

Heres a cool vid on overhead squat+mobility for OHS:

PM WOD

Total Fit with Adi rotem & Olga Rubin

Post your results to the Whiteboard.

WOD 18/5/15

/in /by

Atarim
Strength:
Back squat
0-1: sets of 5
2-6: 3×5 (add 5kg from last week)

6+: (deload week) practice overhead squats, sets of 5 with medium-low weight, absolutely no missed lifts!

Conditioning:
3RFT
10 Thruster 40/25
7 BMU

 

Dizengoff

 
Strength:
Back squat
0-1: sets of 5
2-6: 3×5 (add 5kg from last week)

6+: (deload week) practice overhead squats, sets of 5 with medium-low weight, absolutely no missed lifts!

Metcon:
12-9-6
-Burpee box jump
-Bar muscle up*

*Scale to pullupsx2

some good tips on the bar muscle up:

 

Strength & Accessory WOD

 
Tech: Box squat
Box squat 4×6

Accessory
Romanian deadlift 3×8
Weighted plank 3×45 sec
Good mornings

Post your scores to the Whiteboard.

WOD 17/5/15

/in /by

Workout of the Day
Strength:
Weighted ring dips
8x3x5RM (15min)

Metcon:
EMOM 14
even – 5-10 strict TTB
odd – 5-15
Diamond Pushups

Cashout:
partner Wallballs
100 total (50 each)

 

Intermediate WOD
L-sit practice 15 min.
MetCon: 5 rounds for reps
1 min ME wall balls 20/14 lb
1 min ME Tuck jumps
30 sec Side (L) plank hold
30 sec side (R) plank hold
1 min rest

Post your scores to the Whiteboard.

Post your scores to the Whiteboard.

WOD 16/5/15

/in /by

Workout of the Day
Open gym all day!

complete missed lifts & Work on your skills

Strength for past week:
– shoulder press
– Sumo deadlift
– Ring dips
– Back squat

0-1: sets of 5 with weight from elements

2-6: 3×5 (add 2.5kg from last week)

6+:
1x5x75%
1x3x85%
1xMaxX95

(Ring dips- 8x3x5RM)

Skillwork:
– Double unders
– L-sits
– Ring dips (strict & kipping)

Intermediate
Independent part:
Shoulder mobility

 
Then : 5 rounds (rest as needed between rounds)
Front squat 3 reps*110% clean
Strict HSPU 3 reps (scale up with some deficit)
For more instructions ask me at the open gym.

 
Class: 18:00

 
Snatch practice 15 min.

 
MetCon: 21-15-9 Reps for time of
Snatch 35/25 kg
Toes to bar
*10 min time cap!!!
** Scailing options
Snatch men get stronger or stay home!!! Girls not less than 15 kg.
Toes 2 bar men improve your gymnastics or stay home, girls knees to elbows.

Post your scores to the Whiteboard.

Post your scores to the Whiteboard.

WOD 15/5/15

/in /by

Atarim and Dizengoff
Strength:
Back squat

0-1: sets of 5 with weight from elements

2-6: 3×5 (add 2.5kg from last week)

6+:
1x5x75%
1x3x85%
1xMaxX95

Technique:
Double unders

MetCon:
9 minutes
1 min Max effort L-chinup
1min Max effort Double unders (Substitute with Wallballs if DU cannot be performed at all)

1 min rest

here is some backsquat motivation by finnish weightlifter Milko Tokola

Post your scores to the Whiteboard.

WOD 14/5/15

/in /by

Atarim

Technique

Snatch
then

“Amanda”
9-7-5 reps for time of:
Muscle-ups
Snatches (60/40 Kg)

Here is Games competitor camille Leblanc-bazinet performing “amanda” with 60kg (mens RXd Weight)

Dizengoff

Technique

Kipping pullup practice
then

“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Check out this awesome video from “Crossfit STL” showing how no matter what your level of fitness is, anything can be modified up or down and still allow each of us to train high intensity together, KEEPING CROSSFIT A COMMUNITY!

Post your results to the Whiteboard.

WOD 13/5/15

/in /by

Atarim

Strength

Ring dips

8x3x5RM
then

Metcon

15 Min AMRAP

10 Shoulder to overhead (60/40)
40 DU

 

Strength & Accessory

Floor press 4×8

Accessory.
Weighted bar dips
JM press 3×10
triceps ext. 100 reps

 

Dizengoff

Strength

Ring dips

8x3x5RM
then

Metcon

3RFT
5 Wall Climbs
10 Strict L-chinups
20 airsquats
30 Double unders

Post your results to the Whiteboard.

WOD 12/5/15

/in /by

Atarim

Strength

Sumo deadlift

0-1: sets of 5 with weight from elements

2-6: 3×5 (add 5kg from last week)

6+:
1x5x75%
1x3x85%
1xMaxX95%
then

Metcon

3 RFT
400m RUN
10 HPC 60/40
5 Front squat

 

Dizengoff

Total Fit with Adi Rotem
Strength

Max straddle hold (scal to Ring L-sit)

5 sets
then

Metcon

4 RFT
500m ROW
15 OHS 40/20

Post your results to the Whiteboard.

WOD 11/5/15

/in /by

Atarim
Technique:

Rope climb

Metcon:
12 Min AMRAP:

– Rope Climb x1 (from seated on floor)
– 10 pistols
– 10 Toes to bar

 

Dizengoff

 
Technique:

Ring muscle up

Metcon:

12 Min AMRAP:

– Max effort RMU
– 10 pistols
– 10 Toes to bar

Post your scores to the Whiteboard.