WOD 26/5/15
Workout of the Day Strength: Front squat 0-6: Establish 5RM 6+: establish 1 RM Metcon: “½ cindy” 10 min AMRAP 5pullups 10 pushups 15 squats *Scale up to 4 BMU 8 HSPU 12 Alternating pistols Post your scores to the Whiteboard.
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21/5/15 WOD
Atarim RFA 2013 Final event: 9-6-3 Squat clean 80/50kg* Bar muscle up/C2B pullup *athlete may perform power clean + front squat Video of the competition, have a look, there are some familiar faces.. Intermediate Train Oly with Yoni! Dizengoff AM WOD: Technique: Handstands Strength: in pairs accumulate 2 minutes of L-sits L-sit progression […]
WOD 20/5/15
Atarim & Dizingoff Strength Shoulder press 0-1: sets of 5 2-6: 3×5 (add 5kg from last week) 6+: (deload week) Practice split jerks/Power jerks with light weight then Metcon Ascending ladder 9 min 2-2, 2-4, 2-6, 2-8 etc Strict HSPU kipping pullup Intermediate Independent part Ham’s mobility Front squat 5×3@110% Clean Deficit clean pull […]
WOD 16/5/15
Workout of the Day Open gym all day! complete missed lifts & Work on your skills Strength for past week: – shoulder press – Sumo deadlift – Ring dips – 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 (Ring dips- 8x3x5RM) Skillwork: […]
WOD 12/5/15
Atarim Strength Sumo deadlift 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 5kg from last week) 6+: 1x5x75% 1x3x85% 1xMaxX95% then Metcon 3 RFT 400m RUN 10 HPC 60/40 5 Front squat Dizengoff Total Fit with Adi Rotem Strength Max straddle hold (scal to Ring L-sit) 5 sets then Metcon 4 […]
WOD 6/5/15
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 […]
WOD 21/4/15
Quickie 4 Rounds for reps 1min pullups/ring rows 1min airsquats/ goblett squat 1min pushups/HSPU 1min rest Atarim Strength Back squat 0-1 practice sets of 5 with weight from elements 1-6 Establish 5RM / 5×5 @85% of 5RM 6+ Est 1RM then Metcon EMOM 20: even ME Front squat 60/40 odd: ME V-ups Post your […]
WOD 16/4/15
Quickie 20 min EMOM even 10 KB thruster odd 10 KB swing Atarim Strength Weighted plank 5xMAX w/25 kg plate then Metcon 13min AMRAP 7 Front squat 60/40 7 Deadlift 7 situps Post your results to the Whiteboard.
WOD 23/3/15
Atarim Strength: Front squat 0-1: practice sets of 5 1-6: 5×5 (add 2.5kg from last week) 6+: Establish new 1RM Metcon: 21-15-9 – Goblet squat – SDHP perform 10 strict chinup between each Round Dizengoff Technique: Kipping HSPU Metcon: for time: – 30 knee jumps / jump lunge – 3 pullup bar traverse – […]
WOD 18/3/15
Atarim Strength shoulder press 0-1 month training experience: sets of 5 with weight from elements 1-6: 5×5 (add 2.5kg from last week) 6+ : deload week 1x5x60% 1x5x65% 1x5x70% then Metcon 100 HSPU for time/150 HRPU EMOM: 4-6 pistols Competitors WOD 5×3 Hang squat clean. then MetCon 21-15-9 reps of Front squats 60/40 kg […]