Atarim and Dizengoff
Strength:
shoulder press
0-1: sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+:
1x5x75%
1x3x85%
1xMaxX95%
Metcon: 5 Rds for reps (15 min total)
40 sec – ME HSPU
20 sec – rest
40 sec – ME Jumping lunge
20 sec – Rest
40 sec – ME V-ups
20 sec – Rest
Cashout (Complete on your own after class):
accumulate 3 min of L-sit hold
Post your scores to the Whiteboard.
Workout of the Day
OPEN GYM
Weekly strength to complete:
Sumo deadlift
3×5 (add 5kg from last week)
Back squat
3×5 (add 5kg from last week)
Shoulder press
3×5 (add 2.5 kg from last week)
Ring dips (8x3x5RM)
Skill to work on
Double unders
kipping pullups
kipping ring dips
Intermediate
Part one: Independent warmup+ strength.
Defecit Clean pull up (pause at the knee) 5×3@120% (clean)
Part two: Class from 18:00.
15 min clean practice.
MetCon: 2010 Games event!
7 rounds for time (12 min time cap)
3 cleans 90/60 kg
4 HSPU ring for men.
* Scailing options
Clean not less than 60/35 kg
HSPU men strict, girls any way!!!
NO ROM scailing for HSPU.
Post your scores to the Whiteboard.
Atarim
Strength
Sumo deadlift
0-1: sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+:
1x3x80%
1x3x85%
1xMAXx90%
then
Metcon
partner WOD for as many reps as possible 15 min
P1 – Sandbag run up stairs 2 times
P2 – AMRAP
10 KB swing
5 Strict chinup
5 Strict TTB
Intermediate
Independent Warmup + Mobility (shoulders+ankle)
EMOM FOR 12 Min
-even min 3 ring MU
-odd min 3 bar MU.
then
MetCon
9 min AMRAP
6 Pistols 12/8 kg
2 leggless rope climbs
Dizengoff
Skills Class at dizengof with courtney (HS Walking)
Technique
L-sit
then
Strength
Accumulate 5 min L-sit (scale up is L-sit on rings)
then
Metcon
3RFT
10 Box jump
10 ring dips (sub if you did Elisabeth yesterday)
10 Pullups
20 DU
Post your results to the Whiteboard.
Atarim
Technique
Clean
then
“Elizabeth”
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips
Post your results to the Whiteboard.
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.
Atarim
Strength
Back squat
0-1: sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+:
1x3x80%
1x3x85%
1xMAXx90%
then
Metcon
15min AMRAP
10 OHL 60/40 (Unbroken)
10 HRPU
10 V-ups
Dizengoff
Total-fit with ADI ROTEM !!
Post your results to the Whiteboard.
Atarim
Technique:
Double unders
Metcon:
20 Min AMRAP:
ME Unbroken strict chinups
50 DU
Dizengoff
Technique:
HS Holds/Walking
Metcon:
16 Min AMRAP:
5 Burpee chinup
10 Wallball
10 KB thruster 16/12
Post your scores to the Whiteboard.
Atarim
WU:
200 Double unders
strength (15 Min)
Weighted ring dips
8x3x5RM (from weight established last week)
if you didnt find 5RM, establish it now
Metcon:
15 min Ascending ladder
2-2, 4-4..
1 arm pushup
pistol
Dizengoff
Warmup:
200 Double unders (capped at 10 min)
strength (15 Min)
Weighted ring dips
8x3x5RM (from weight established last week)
if you didnt find 5RM, establish it now
Metcon:
15 min Ascending ladder
2-2, 4-4..
1 arm pushup
pistol
Intermediate (2115 at Dizengoff)
Independent warm up+mobilty.
Shoulder stretching then 15 min,
Sot’s press 5×10 reps for quality!!!
Class:
EMOM FOR 16 min
even min 5-7 ring dips (weghted?)
odd min 8 strict toes to bar
MetCon:
120 DU
60 Wall balls 20/14 lb
30 Bupree pull up
Post your scores to the Whiteboard.
Workout of the Day
Open gym all day
Strength:
Sumo deadlift
0-1: Establish 5RM
2-6: 3x5x90%
6+ 1x5x65%
1x5x75%
1xMaxx85%
additional strength
(if missed this week):
shoulder press
weighted pullups
backsquat
Dips
Intermediate CrossFit
Independent warmup+Strength:
Snatch pull (pause at the knee+negative) 5×3@100-110%
Class:
20 min Clean&Jerk Practice:
MetCon: For time (15 min time cap)
1000m run
50 Box Jumps 60/50cm
30 Ground 2 Overhead 45/30 kg.
Post your scores to the Whiteboard.
Closed, going to the RFA..
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