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Atarim Quickie WOD (730) 3 rounds 1min Max wallball 1min max boxjump 1min max situps 1min max pullups/ring rows 1min rest CrossFit Strength 15min: Floor press 0-1: practice sets of 5 1-6: 5×5 (add 2.5kg from last week) 6+: Establish new 1RM Metcon: 4 RFT: 400m run 15 ring pushups […]
Atarim Strength Shoulder press 0-1 – sets of 5 with weight from elements 1-6 – 3×5 (add 2.5kg from last week) 6+ – 1x5x75% 1x3x85% 1xMAXx95% then Metcon 15 min amrap 7 pushpress 60kg 200m run Competitors WOD 10 min 60/40 kg thruster ladder 1st min 1 rep 2nd min 2 reps 3rd min […]
Quickie WOD 20 min AMRAP 10 KB walking lunge 10 situps 5 burpees Atarim Technique: Clean then Metcon: 12 min AMRAP 5 Clean 80/50 10 situp 15 Pushup Dizengoff Technique: Ring muscle up then Metcon: 12 min AMRAP 2 RMU 4 HSPU 6 Wallball 8 TTB Post your results to the Whiteboard.
Atarim “Kelly” 5 rounds for time of: Run 400 meters 30 Box jumps, 24 inch box 30 Wall-ball shots, 20 pound ball Post your results to the Whiteboard.
CrossFit Atarim technique: floor press strength: floor press 0-1 months: practice sets of 5 with weight from elements 1-6 3×5 (add 2.5kg from last week) 6+ 1x5x75% 1x5x80% 1xMEx85% metcon: 3 Rounds for time: 10 box jump 15 Wallball 20 ring pushup CrossFit Dizengoff Strength: 5xmax strict ring dip […]
Atarim Technique: Front squat then Strength: Front squat 0-1 practice sets of 5 with weight from elements 1-6 5×5 (add 2.5 from last week) 6+ Establish 1RM (if this is your first time doing front squat establish 3RM instead of 1RM) then Metcon: 5 RFT 9 thruster 40/25 7 pullup 5 pushup Competitors WOD […]
Atarim/Dizengoff Skills 1815 (Dizengoff) – Double unders Technique: HS walking then Metcon: 15 min AMRAP 12 clapping pushup 15 Wallball 5m HS walk/3wallwalk Post your results to the Whiteboard.
Atarim Strength (15 min): Strict shoulder press 0-1 month training experience: practice sets of 5 with weight from elements 1-6: 3×5 +2.5 kg from last week 6+ Deload week 1x5x60% 1x5x65% 1x5x70% Metcon: 4 rounds of 3 minutes for total reps: min1 – AMRAP strict ring dip min2 – KB swing24/16 min3 – jumping lunges […]
CrossFit Atarim Strength (15 min): Back squat 0-1 month training experience: practice sets of 5 with weight from elements 1-6: 3×5 +2.5 kg from last week 6+ Deload week 1x5x60% 1x5x65% 1x5x70% MetCon: 3 Rounds for quality -8 KB swing AHAP -frog jumps up stairs, max stairs per jump […]
CrossFit Atarim Strength 15min: Squat 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: 12 Min AMRAP 50m suitcase carry 32/24 100m shuttle sprint (50+50) CrossFit Dizengoff Skill: 18:15 Ring Muscle Up Technique: Kipping HSPU then […]