WOD

Skill: Shoulder mobilty

(SMR, soreness relief)

MetCon: 10 RFT
Stairs run
10 Overhead Squats 20/15kg

 

Dizengof:
10 box jump overs

10 OHS 20/15

 

Ask coach for MOD.

 

Endurance:

 

For time:

50 Pull-ups

400 meter run

21 Thrusters 42.5/30,

15 Burpees

9 SDHP 42.5/30

800 meter run

21 Thrusters,

15 Burpees

9 SDHP 42.5/30

400 meter run

50 Pull-ups

Strength: Bench Press

A+) Establish 3RM RM Bench Press.

MetCon: 21-15-9-6-3 Reps Of

KB Swings (american by ability)

Dips

A) Ask coach for specific instructions.
B) 20/12kg-Dips by ability (ring/bar/bench)
C) 24/16kg- Ring Dips (kipping permitted)
D) 24/16kg- Strict Ring Dips
E) 32/24kg-Strict Ring Dips

 

Special Edition #KipforCure T-shirts have arrived!
All proceed go directly to IsrALS to help fund research to fight ALS.
These are Dry-Fit T-shirts and are being sold for 75NIS!

——-
In addition, CrossFit Tel Aviv will offer a 25% discount off of any of other apparel when bought with a Kip For Cure Shirt…

---

 

Skill: Power Snatch Practice

MetCon: OPEN 15.1a

Complete As Many Rounds as Possible in 9 minutes

15 Toes-to-Bars

10 Deadlifts (52.5/35 kg)

5 Snatches (52.5/30 kg)

Ask Coach for MOD

 

Endurance:

 

“The Ghost…PLUS”

 

10 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

 

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed

 

Special Edition #KipforCure T-shirts have arrived!
All proceed go directly to IsrALS to help fund research to fight ALS.
These are Dry-Fit T-shirts and are being sold for 75NIS!

——-
In addition, CrossFit Tel Aviv will offer a 25% discount off of any of other apparel when bought with a Kip For Cure Shirt…

——-

 

Strength:
Shoulder Press
A) Shoulder Press 5*5*EW
B) Shoulder Press Establish 5RM
C) Snatch Grip BTN Shoulder Press 5*5*90% 5RM
D+E) Snatch
Grip Jerk 5*1*95% 2RM.

For time
25 S2OH 42.5/30 kg
50 Wall Balls
25 Cal row
150 Double Unders

*Ask coach for MOD

 

Special Edition #KipforCure T-shirts have arrived!
All proceed go directly to IsrALS to help fund research to fight ALS.
These are Dry-Fit T-shirts and are being sold for 75NIS!

——-
In addition, CrossFit Tel Aviv will offer a 25% discount off of any of other apparel when bought with a Kip For Cure Shirt…

 

Strength:

Squats

A. Back Squat 5×5 Elements Weight

B. Back Squat Establish 5Rm

C. Back Squat 5×5 90% 5RM

D, E. 20 min to find 1RM Snatch (any kind)

 

Metcon:

 

“Pocket Hercules”

 

5 RFT

5 Turkish Get Ups (R)

5 Turkish Get Ups (L)

5 Cleans (100/70)

4-4-4

3-3-3

2-2-2

1-1-1