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Workout of the Day Strength: press/Pushpress 0-1: Press – sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x5x75% of 1RM, 1x5x80% of 1RM, 1xMAXx85%, 3x5x80% Metcon: 13 Min AMRAP 10 Box jump 10 pullups 10 KBS 24/16 Intermediate Independent Warmup: Shoulder mobility Sot’s press 5×10 […]
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 […]
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 […]
CrossFit Atarim Strength (20min): Deadlift 0-1 practice sets of 5 with weight from elements 1-6 5×5 (add 2.5 from last week) 6+ Establish 1RM* * if you have established 1RM on saturday perform 1x5x75% 1x5x80% 1xMAXx85% then MetCon: 20-15-10 KB swing 32/24 goblet squat 32/24 strict chinup CrossFit Dizengoff Strength: 3xmax 1 arm chinup/archer chinup/chinup […]
CrossFit Atarim Strength 15min: Press 0-1 month: sets of 5 with weight from elements 1-6 month: 3×5 (add 2.5 from last week) 6+ months: 1x3x80% 1x3x85% 1xMAXx90% then Metcon: 3 RFT 400m Run 25 HSPU 25 goblet squat 25/16kg CrossFit Dizengoff Technique: Handstands then Metcon: 20 min AMRAP 3 strict chinup […]