Workout of the Day
Strength:
Complete missed lift
then
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post your scores to the Whiteboard.
Atarim
Skills 1100 – Ring muscle up
Strength
Deadlift
0-1 months: practice sets of 5 with weight from elements
1-6 3×5 (add 2.5kg from last week)
6+ 1x5x75%
1x5x80%
1xMEx85
then
Metcon
100 reverse OH lunges per leg 25/15
every 10 reps perform 3 burpee pullup
Intermediate WOD
Skill Work
then..
1 mile run !
Post your results to the Whiteboard.
Atarim
“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall-ball shots, 20 pound ball
Post your results to the Whiteboard.
Atarim
Strength
Shoulder press
0-1 months: practice sets of 5 with weight from elements
1-6 3×5 (add 2.5kg from last week)
6+ 1x5x75%
1x5x80%
1xMex85
then
Metcon
21-15-9
HSPU
OHS 40/25
Competitors WOD
2011 Regional Event 4
For time:
100 Pull-ups
100 Kettlebell swings (24 / 16 kg)
100 Double-unders
100 Overhead squats (95 / 65 lbs)
*25 min time cap.
* Come earlier for independent warmup
Dizengoff
Skills 1815 – Double unders
Technique
Kipping pullup
then
Metcon
100 pullups for time
every 10 reps perform
5 Box jumps
5 TTB
Post your results to the Whiteboard.
Atarim
Technique:
Power snatch
then
Metcon:
4 rounds for quality
10 powersnatch 40/25
20 unbroken Double unders
Dizengoff
Technique:
Pistols & HSPU
then
Metcon:
20-16-14
HSPU
Pistols
Situps
Post your results to the Whiteboard.
CrossFit Atarim
Technique: front squat
Strength:
Front squat
0-1 months: practice sets of 5 with weight from elements
1-6 3×5 (add 2.5kg from last week)
6+ 1x5x75%
1x5x80%
1xMEx85%
MetCon:
12 min AMRAP
20 Goblet squat 24/16
20 pullups
Cashout:
Tabata pushups
CrossFit Dizengoff
1815 Skills Class: Double Unders
Technique:
Double unders
Metcon:
5 RFT
30 DU
15 Pullup
Post your scores to the Whiteboard.
CrossFit Atarim
technique: floor press
strength: floor press
0-1 months: practice sets of 5 with weight from elements
1-6 3×5 (add 2.5kg from last week)
6+ 1x5x75%
1x5x80%
1xMEx85%
metcon:
3 Rounds for time:
10 box jump
15 Wallball
20 ring pushup
CrossFit Dizengoff
Strength:
5xmax strict ring dip
Metcon:
metcon:
3 Rounds for time:
10 box jump
15 Wallball
20 ring pushup
Intermediate CrossFit
Tech: Ring Dip efficiency Kipping/strict
MetCon:
Tabata
– Row (Cal)
– Ring Dips
– Pull Up
– Box Jumps
* each exercise 8 rounds of tabata.
Post your scores to the Whiteboard.
19:00 Bar-Lympics at Mike’s Place Tel Aviv on the Tayelet!
Workout of the Day
Strength:
Make up any missed lifts from this week
(front squat/floor press/deadlift/shoulder press)
then
Metcon:
for time:
100 KB swing 24/16
100 airsquat
50 pullups
50 HSPU
25 clapping pushup
25 TTB
10 RMU
Intermediate CrossFit
5RFT
5 Hang power snatch 50/30 kg
7 Overhead squats 50/30 kg
9 Thrusters 50/30 kg
Post your scores to the Whiteboard.
Atarim
Strength
shoulder press
0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
then
Metcon
10 min AMRAP “Cindy”
5 pullup
10 pushup
15 squat
2 min rest
5 min AMRAP
3 ring dips
5 TTB
7 Burpees
Intermediate crossfit
Strength
Same as regular class or work on some skill.
then
MetCon
OPEN 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (65/45 kg)
10 Toes to bar
15 Wall balls (20/12 lbs)
Post your results to the Whiteboard.
Atarim
2012 regionals event 6
For time:
Three rounds of:
7 Deadlifts 155/100kg
7 Ring Muscle-ups
then,
Three rounds of:
21 Wall ball shots 20 / 14 lb
21 Toes-to-bar
then,
30m Farmer carry (2 – 45/32 dumbbells/KB)
28 Burpee box jumps (60/50CM box)
30m Farmer carry
3 Ring Muscle-ups
Some inspiration..
Post your results to the Whiteboard.