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Atarim Strength: Front squat: 0-1 month training experience: establish 5RM / sets of 5 @ 85% 1-6: 5×5 (add 2.5kg from last week) 6+ : deload week 1x5x60% 1x5x65% 1x5x70% Conditioning: 3 Rds for reps min1 – jumping chinups min2 – thrusters 40/25 min3 – box jumps Dizengoff Technique: RMU Metcon: […]
Atarim Technique: front squat Strength: front squat 0-1 – est 5RM / sets of 5 with 80% of 5rm 1-6 – 3×5 (add 2.5kg from last week) 6+ – 1x5x75% 1x3x85% 1xMAXx95% Metcon: 21-15-9 pistols (per leg) pushup (any kind you want) goblet squat 32/24 Situp (any kind you want) Dizengoff Technique: Ring muscle […]
Atarim Strength Shoulder press 0-1 month training experience sets of 5 1-6 3×5 (add 2.5 kg from last time) 1x3x80% 1x3x85% 1xMEx90% then Metcon 15 Min Amrap 5 Pushpress 50/30 5 BMU 200m run (to carleton) Intermediate WOD Part 1 EMOM Ladder for 10 min 3 Front squats *each min add 5-10 kg. then […]
CrossFit Atarim Strength Front Squat 0-1 month training experience sets of 5 1-6 3×5 (add 2.5 kg from last time) 1x3x80% 1x3x85% 1xMEx90% 5 RFT 10 Goblet squat 32/24 10 OH lunge 25/15 15 situps CrossFit Dizengoff Metcon: for time: 50 chinup 50 pushup 50 situp 50 airsquat 50 DU 50 jumping […]
CrossFit Atarim Technique: front squat Strength: Front squat 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: 12 min AMRAP 20 Goblet squat 24/16 20 pullups Cashout: Tabata pushups CrossFit Dizengoff 1815 Skills Class: Double Unders […]
19:00 Bar-Lympics at Mike’s Place Tel Aviv on the Tayelet! Workout of the Day Strength: Make up any missed lifts from this week (front squat/floor press/deadlift/shoulder press) then Metcon: for time: 100 KB swing 24/16 100 airsquat 50 pullups 50 HSPU 25 clapping pushup 25 TTB 10 RMU Intermediate CrossFit 5RFT 5 […]
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 […]
Workout of the Day Strength (15min): Deadlift 0-1mth: practice sets of 5 with weight from elements 1-6 mth: 3 x 5 add 2.5 kg from last week 6+ mth: 1 x 5 x 75% 1 x 5 x 80% 1 x MAX x 85% then Metcon: 12-9-6 OHL 25/15 KB swing AHAP (32/24) BMU Intermediate […]
Workout of the Day Strength: 15 min: complete missed lifts – practice – 3×5 – Est 1RM / 75/80/85% if none missed perform weighted plank 5 sets for max time then Metcon: 21-15 -9 – front squat 40/30 – HSPU Intermediate Class come early during open gym to complete missed strength […]
Atarim Strength: (5 min) 3 sets of weighted plank 45 sec then Technique: Hang Clean (if you have accessory work, do it at this time) then Metcon 15 min: Clean complex for quality 1 Clean pull from knee 1 high hang Clean 1 hang Clean from knee 1 front squat coach will help you determine […]
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