Quickie WOD
Technique:
KB swing
WOD:
400m run:
then 15min AMRAP
10 KB swing
10 TTB
10 Pushup
Atarim
Technique:
squat clean (oly class does accessory work instead)
then
Metcon:
15 min FOR QUALITY!
5 Squat clean (70% 1RM / whatever coach prescribes you)
7 strict chinup
9 strict TTB
Dizengoff
Adi’s class..
Post your results to the Whiteboard.
Atarim
Technique:
front squat
Strength:
front squat
0-1 – est 5RM / sets of 5 with 80% of 5rm
1-6 – 3×5 (add 2.5kg from last week)
6+ – 1x5x75%
1x3x85%
1xMAXx95%
Metcon:
21-15-9
pistols (per leg)
pushup (any kind you want)
goblet squat 32/24
Situp (any kind you want)
Dizengoff
Technique:
Ring muscle up
Metcon:
15 min AMRAP
1-5 RMU (depending on skill level)
20 air squats
Gymnastics (21:15)
Handstands
Technique:
body alignment
B2G holds
C2G holds
(if needed, headstands)
C2W holds
Strength: 4 rds of 30 sec each
hollow body rocks
V-sits with leg rotations
Candle Sticks
L-sits or straight arm planks
Mobility:
banded dave durante shoulder warm up
wrist stretches
Scapula ROM
Where are you in the split?
intro to skin the cat
Post your scores to the Whiteboard.
Morning Quickie (730)
20 min AMRAP:
10 Goblet squat
10 pushups
10
CrossFit Atarim
Strength:
floor press
0-1 – est 5RM / sets of 5 with 80% of 5rm
1-6 – 3×5 (add 2.5kg from last week)
6+ – 1x5x75%
1x3x85%
1xMAXx95%
Metcon:
For time:
800m run
then 3 rounds
30 diamond pushups
20 wallball
10 HSPU
CrossFit Dizengoff
Strength:
10 min EMOM
even 10 strict chinup
odd 10 strict ring dip
Metcon:
For time:
800m run
then 3 rounds
30 diamond pushups
20 wallball
10 HSPU
Intermediate
Skill: Bar MU
MetCon:
60 cal Row
50 DU
40 Wall Ball
30 Burpee
20 Pistols
10 Strict/kipping HSPU
Post your scores to the Whiteboard.
Workout of the Day
Open Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post your scores to the Whiteboard.
Workout of the Day
Strength Deadlift
0-1 month training experience
sets of 5
1-6
3×5 (add 2.5 kg from last time)
1x3x80%
1x3x85%
1xMEx90%
Metcon:
5 Rds for quality
ME KB swing AHAP*
immediately followed by 50m all out sprint
* work with a weight that you can perform 8-15 reps
Intermediate CrossFIt
15.2 Specifici Skill work
then 1k run.
Post your scores to the Whiteboard.
Quickie WOD
For time:
-lighthouse run
– 40 squats
– 40 situps
– 40 DU/SU
Atarim
Technique:
kipping pullup
& kipping HSPU
then
“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups
Post your results to the Whiteboard.
Atarim
Strength
Shoulder press
0-1 month training experience
sets of 5
1-6
3×5 (add 2.5 kg from last time)
1x3x80%
1x3x85%
1xMEx90%
then
Metcon
15 Min Amrap
5 Pushpress 50/30
5 BMU
200m run (to carleton)
Intermediate WOD
Part 1
EMOM Ladder for 10 min
3 Front squats
*each min add 5-10 kg.
then
Part 2
12.1 OPEN
7 min AMRAP Burpee
Dizengoff
Metcon
Partner Wod
Partner 1:
400m run
Partner 2:
AMRAP OF
10 Ring pushup
10 pistols
10 situps
35 min
Post your results to the Whiteboard.
Quickie WOD
20 min AMRAP
10 KB walking lunge
10 situps
5 burpees
Atarim
Technique:
Clean
then
Metcon:
12 min AMRAP
5 Clean 80/50
10 situp
15 Pushup
Dizengoff
Technique:
Ring muscle up
then
Metcon:
12 min AMRAP
2 RMU
4 HSPU
6 Wallball
8 TTB
Post your results to the Whiteboard.
CrossFit Atarim
Strength
Front Squat
0-1 month training experience
sets of 5
1-6
3×5 (add 2.5 kg from last time)
1x3x80%
1x3x85%
1xMEx90%
5 RFT
10 Goblet squat 32/24
10 OH lunge 25/15
15 situps
CrossFit Dizengoff
Metcon:
for time:
50 chinup
50 pushup
50 situp
50 airsquat
50 DU
50 jumping lunge
50 HSPU
Post your scores to the Whiteboard.
CrossFit Atarim
Technique:
floor press
Strength
Floor press
0-1 month training experience
sets of 5
1-6
3×5 (add 2.5 kg from last time)
1x3x80%
1x3x85%
1xMEx90%
Metcon
4 Rounds for reps
1 min ME clapping pushups
1 min ME Plank
1 min pistols / jump squat
1 min burpees
Morning Quickie
4 tabata rds of:
KB swing
Stepups (add weight as needed)
pullups / Ring rows
CrossFit Dizengoff
Technique:
kipping ring dips
Strength:
3 sets of
ME strict ring dip + ME kipping ring dips
2 min rest
Metcon
4 Rounds for reps
1 min ME clapping pushups
1 min ME Plank
1 min pistols / jump squat
1 min burpees
Post your scores to the Whiteboard.