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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 […]
Workout of the Day Strength: 20 min to complete missed lifts for this week if none missed perform OHS 3-3-3-3-3 then MetCon: 15 min for total reps Partner WOD Partner 1 AMRAP Wallball Partner 2 side plank rotate at will Intermediate CrossFit Strength: come BEFORE class to complete any missed lifts […]
Atarim Strength (15min): Press 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 min AMRAP: 5 strict chinup 10 OHS 30/20 kg 15 Wallballs […]
CrossFit Atarim Strength (15min): Squat 0-1mth: practice sets of 5 with weight from elements 1-6 mth: 3×5 add 2.5 kg from last week 6+ mth: 1x5x75% 1x5x80% 1xMAXx85% then Metcon: 45 sec AMRAP 15 sec rest 3 rds for total reps min 1 – Goblet squat 24/16 min 2 – swing min 3 – […]
CrossFit Atarim Strength (20min): squat 0-1 month: practice sets of 5 with weight from elements 1-6 month: 3×5 (add 2.5 kg from last week) 6+ month est 1RM if already established perform or 1x5x75% 1x5x80% 1xmaxX85% then MetCon: 21-15-9 Goblet squat 32/24 box jump 60/40 CrossFit Dizengoff 18:15 Skills: Kipping AND Bar Muscle […]
CrossFit Atarim Strength (20min): Press 0-1 month: practice sets of 5 with weight from elements 1-6 month: 3×5 (add 2.5 kg from last week) 6+ month est 1RM press if already established perform or 1x5x75% 1x5x80% 1xmaxX85% then Metcon: partner Wod for time: partner 1- HS hold (back or chest to wall) partner 2: […]
CrossFit Atarim Strength (20min): Press 0-1 month: practice sets of 5 with weight from elements 1-6 month: 3×5 (add 2.5 kg from last week) 6+ month est 1RM press then Metcon: 3 RFT 10 pushpress @ 60kg 8 situps 6 diamond pushup 4 pistols per leg CrossFit Dizengoff Buy in: 5 min AMRAP […]