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Atarim Strength Conventional Deadlift 0-1: practice sets of with weight from elements 2-6: Establish 5RM 6+: Establish 1RM then Metcon 30 front squat 30 pullup 30 thruster 30 KBS 32/24 30 pushpress 30 burpee 30 Wallball 30 Goblet squat 32/24 Intermediate Rest day/Sign up for the competition Dizengoff Skills class (11:00): RMU Strength […]
Atarim & Dizingoff Technique L-Sits then Strength 5 attempts ME L-sits then L-Sits Strength: 5 attempts ME L-sits Metcon For time: 50 Strict chinups 50 Pistols 50 Wallballs Post your results to the Whiteboard.
Atarim Strength Ring dips 8x3x5RM then Technique Hang power clean then Metcon 21*15*9* HPC 60/40 *50 DU Intermediate Independent part Front squat 5×3@110Clean Class: 19:00 EMOM For 12 min -even min 3 cleans 80/40 Clean -odd min 3 strict/any HSPU *Scailing no less than 50/35kg. then 8 min AMRAP Ladder 3 Cleans 60/35 2 […]
Atarim Metcon For time: 10 deadlift 100/70 30 WB 10 Deadlift 20 Wallball 10 Deadlift 10 Wallball 20 Ring dips 20 Airsquat 15 ring dips 15 airsquats 10 ring dips 10 airsquats then Mobility Foam roll lower back hamstrings glutes Intermediate Independent part Warm up +shoulder mobility. then Class at 10:00 EMOM for 12 […]
Atarim and Dizengoff Strength: Back squat 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x5x75% 1x3x85% 1xMaxX95 Technique: Double unders MetCon: 9 minutes 1 min Max effort L-chinup 1min Max effort Double unders (Substitute with Wallballs if DU cannot be performed at all) 1 min rest here […]
Atarim Warmup: 100 double unders Strength: Shoulder press 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x3x80% 1x3x85% 1xMAXx90% Metcon: 1K Run 30 S2OH 60/40 100 DU Intermediate CrossFit (Atarim 19:00) Independent warmup. 15 min Establish max weight for Hang Clean+front squat+Jerk. MetCon: 30 Back […]
Atarim Technique: Double unders Metcon: 20 Min AMRAP: ME Unbroken strict chinups 50 DU Dizengoff Technique: HS Holds/Walking Metcon: 16 Min AMRAP: 5 Burpee chinup 10 Wallball 10 KB thruster 16/12 Post your scores to the Whiteboard.
CrossFit Atarim Strength (20 min): Weighted pullup 10 min to establish establish 5RM then 10 min to complete 6×3 at 5RM weight Metcon: Partner WOD: 13 Min AMRAP P1 – run stairs (RXd+ – use sandbag/ vest) P2 – accumulate as many rouds as possible of 3 strict chinup 10 HPC 60/40 (Scale to […]
CrossFit Atarim and Dizengoff Strength: Shoulder press 0-1 practice sets of 5 with weight from elements 1-6 Establish 5RM / 5×5 @85% of 5RM 6+ Est 1RM Metcon: 21-15-9 Wallball clapping pushup TTB Intermediate WOD (2115 at Dizengoff): Skill handstand walkMetCon: “Annie” 50-40-30-20-10 reps ofDouble unders Sit ups Quickie WOD (7:30) 20 […]
Morning Quickie WOD (7:30) 20 min AMRAP -200m ROW -10 goblet squat -10 pushups 10 wallballs -10 situps -10 kb swing CrossFit Technique: HS holds Strength: 5xMAX strict deficit HSPU/weighted pushups Partner WOD P1- plank P2- AMRAP 3 burpees 6 clapping pushups 9 goblet squat Post your scores to the Whiteboard.
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