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Crossfit W.O.D Strength: A) Back Squat 5*5*5EW B) Back Squat Establish 5RM C+D+E) Front Squat establish 5RM MetCon: 10min AMRAP 6 Pull Ups 9 Thrusters A) J. Pull ups-20/15kg B) Pull ups by ability – 30/20kg C) 42.5/30kg-Pull ups D) 42.5/30kg- C2B Pull Ups E) 50/35kg-C2B Pull ups Ask coach for MOD. Strength Accessory W.O.D Strength: […]
Crossfit W.O.D Strength: A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring) 5*5-10 reps MetCon: 21-15-9-6-3 – HSPU (Pike Push ups/KB Push press 16/12kg) – Box jump 60/50 – KB swings 32/24kg Ask coach for MOD.
Crossfit W.O.D Skill: Kipping Pullup Kipping ring dips MetCon: 20-15-10-5 Pullups Dips V-Ups Strength Accessory W.O.D Strength: Back Squat 3-3-3-3: +3*80% MetCon: “Running Jackie” 1000m run 50 Thrusters 20/15 kg 30 Pull ups Endurance W.O.D 30 min AMRAP 25 Slam ball 25 russian twist 24/16 25 DU 25 airsquats Order […]
Crossfit W.O.D Skill: Double unders/ Triple unders MetCon: for time and reps 4 min AMRAP burpee pullup 1 min Rest, then: 4 Min AMRAP AKBS 24/16 1 min Rest, then 8 Min AMRAP “Annie” 50-40-30-20-10 DU ABmat situps Strength Accessory W.O.D Strength: Push Press Hall Pulls 3-3-3-3: +3*80% (from last set) Accessory: […]
Crossfit W.O.D In memory of David Ben Gurion, Israel’s first prime minister and the man who’s vision help build this state in its early days. He would have celebrated his 132st birthday october 16th this year. Happy birthday! Skill: Kipping HSPU MetCon: “Hazaken” In teams Of 2 complete for time: Run together to Ben Gurion […]
Crossfit W.O.D Strength: A) Backsquat 5×5 elements weight B) Backsquat Find 5RM (add 2.5kg from last week) C,D,E) Squat Clean Find 3RM MetCon:For time *21*15*9 * run stairs – Pullups – Front Squat A) Jumping pullup-G squat 16/12 B) pullups/jumping-Gsquat 24/20 C) Plyo jumps (on stairs) plates)/pullups- FS 50/30 D) Plyo jumps- […]
Crossfit W.O.D Strength: A) Backsquat 5x5xE.WT B) Backsquat Find 5RM C-D-E) Front squat find 3RM Skill: Squat Clean MetCon: 4 Rounds For time 5 Squat clean 10 T2B Ask coach 30-40/20-30Kg 40-50/30-40Kg 60-70/40-45Kg 70-80/50Kg Strength Accessory W.O.D Strength Floor press: 5-5-5-5; (+5)*80% From last set MetCon: 15-12-9-6-3 Reps of Deadlift (BW) Over the box jumps […]
Crossfit W.O.D Skill: Bench press technique Strength: Bench press –All levels find 5RM MetCon: 10 min ascending ladder 1-1,2-2,3-3… RKBS 32/24 Clapping pushup *Ask coach for modifications Strength Accessory W.O.D Strength: Strict Press Barbell good mornings 5-5-5-5; +5*80% From last set. MetCon: 100 KB Swings for time *every even min perform 5 jumping […]
Crossfit W.O.D Today We honor the memory and life achievements of john hancock, a us statesman, revolutionist and the first person to sign the US decleration of independence. john hancock passed away on october 8th 1793. MetCon: “Hancock” 3RFT 26 pullups 48 wallballs 26 Hang power snatch 35/25kg 67 Airsquats 81 Double unders […]
Crossfit W.O.D Strength: A) Shoulder Press 5*5*EW B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps MetCon: In teams of 2 complete 5 rounds for time 20 Ring Push Ups 30 Pull Ups 40 Sit Ups 50 Air Squats P1- Work P2- Rest. *Ask Coach for modifications.
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