Deadlift.
A) 5*5 weight from elements
B+) 5*70%(1RM) 3*80% +2*85% ; +4*60%
Skill: OHS Practice
MetCon: 3RFT
200m run
15 ring dips
9 OHS
A) Bench dips/20/15kg (ask coach fro scaling if needed)
B) Bar dips-30/20kg
C) Rx’d-45/30kg
D) Rx’d 60/42.5kg/
Gymnastic Push:
1) Pike Push ups- 5*max reps
2) Partial HSPU 5*Max reps
3) Strict HSPU 5*max reps (use deficit if more than 10 can be done undroken)
MetCon: “Morrison”
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/12 lbs)
Box Jumps (60/50 cm)
Kettlebell Swings (24/16kg)
(30 min Time cap)
*Ask coach for scaling options.
BACK SQUAT:
A) 5*5 weight from elements.
B+) 5*70%(1RM) 3*80% +2*85% +4*60%
Skill: OHS
Metcon: 21-15-9 reps of
C2B Pull ups
OHS
A) J.pull ups-G squats 16/12kg
B) Pull ups/ J. C2B pull ups-30/20kg
C+D) rx’d 42.5/30kg
Gymnastic pull: By ability
1) 5* max reps ring rows
2) 5*3 Negative Pull ups
3) 5*6 Strict Pull ups (add weight if needed)
Skill: DU efficiency drills
In teams Of 2 Complete for time:
400m partner carry/sandbag carry
150 DU/SU
80 Ring dips
40 Burpees
Barbell Pull
A)Deadlift 5*5 weight from elements
B)Deadlift 5*70% (1RM); 3*80%; +2*85%; +4*60%
C+D) Clean pull+Clean+Front squat *5*85%
Skill: Truster Practice:
MetCon: 9 min AMRAP Ladder of
2 Toes 2 Bar
2 Thrusters
4
4
6
6
…
A) Sit ups-Wall balls
B) K2E-30/20kg
C) T2B-40/30kg
D) T2B-50/35kg
Barbell Push:
A) Strict Press 5*5 weight from elements
B) Strict press 5*70%(1RM) 3*80% +2*85%; +4*60%
C) Push Press 3x2x85% then 2*5+ strict pree*50% (1RM Push press)
D) Jerk same as C
Skill: One Arm KB Over head squat.
MetCon:
For time
15 Kb OHS L
25 Push ups
15 Kb OHS R
25 Pull ups
A) 12/8kg kb-HRPU-J. Pull ups
B) 16/12kg-Pike Push ups
C) 20/16kg-HSPU
D) 24/16kg-HSPU (Strict)-Pull ups strict/C2B Kipp
| Deadlift. A) 5*5 weight from elements B+) 5*65%(1RM) 3*75% +2*80% ; +4*60% Skill: Hang Power Snatch MetCon: 9min AMRAP 5 Hang power snatch 7 Toes 2 bar 9 Burpee A) Kb SDLHP 16/12kg-Vups B) 30/20kg-K2E-Lateral Burpee OTB C)40/30kg D) 50/35kg |
S&A WOD
Power snatch 30-70% (Snatch pull)
MetCon: 10-9-8..1
Deadlift (70%ME)
Strict pull ups/ring rows
We’ll be celebrating Yom Haatzmaut with a BEACH WOD at 16:00!
From 17:00-19:00 the “box” will be available for Open Gym use.
The grill will be lit: You are welcomed and encouraged to bring some food to throw on the grill and bring some beverages to drink!
“The Eleven”
In CrossFit fashion, we dedicated a hero WOD on occasion of Israel’s Memorial Day, to the 11 Olympic Athletes murdered at the Munich Olympics, over 40 years ago.
All evening classes tomorrow are cancelled, except for one central 17:30 WOD to compete this Hero WOD together:
אימון הי”א includes aspects from each of the sports the athletes were set to compete in: Track, Wrestling, Fencing and Shooting. The WOD begins with a 2.2km run to the memorial erected in honor of the fallen athletes. Upon arrival to the monument, participants are given the opportunity to personally dedicate this part of the workout to the Olympic athletes. 11 squats, 11 burpee, 11 sit ups, 11 push ups in memory of the 11 murdered athletes. Participants then run back 2.2km. Upon arrival they complete 11 snatches (60/40kg); an 11m, each direction, heavy bag carry using the Greco-Roman “over-under” grip; complete an agility course that simulates the agility used in fencing and hurdle jumping from Track and Field; and finally, an 11 ft. sandbag accuracy toss to simulate the marksmanship necessary to compete in Shooting. If you miss, you repeat the agility course and try again, repeat until a “bulls-eye” is achieved.
Map to Memorial:
In Memory of: Moshe Weinberg, Yosef Romano, Ze’ev Friedman, David Berger, Yakov Springer, Eliezer Helfin, Yossef Gutfreund, Kehat Shorr, Mark Slavin, Andre Spitzer, Amitzur Shapira”
***The last class this evening will be 18:00-19:00 at Atarim in respect of Yom Hazikaron. There are NO evening classes at Dizengoff***
Gymnastic pull: By ability
1) 5* max reps ring rows
2) 5*3 Negative Pull ups
3) 5*6 Strict Pull ups (add weight if needed)
DU: Practice (10 min tech drills)
MetCon: In teams of 2 complete for time (By ability)
200 DU/SU
100 Toes 2 bar/K2E/ V-ups
1k run
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