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CrossFit WOD Strength: A) Shoulder press 5x5xElements weight B+) Shoulder press 5x5x90% of 5RM from monday Metcon: “JT” 21-15-9 HSPU Ring dip Pushup Olympic Weightlifting W.O.D Snatch 2x3x70% | 2x2x80% | 2x1x855 | 1x1x90% C&J 2x(2+2)x75% | 2x(2+1)x85% | 1x(1+1)x90-95% Snatch Pull 5x3x100 Backsquat 6x3x85%
Strength: Deadlift A) Deadlift 5*5*EW B+C) Deadlift 2*5*95% 5RM; +5*95% 5RM D+E) Deadlift (T&G) 2*5*95% 5RM; +5*95% 5RM (quality reps only!) MetCon: 2010 Games event 2 7 rounds for time of: 3 cleans (92.5/60 kg) 4 handstand push-ups (Ring HSPU for men) 18 minute cap *Ask Coach for MOD. *Scale Ring HSPU By ability: Strict […]
Strength: Deadlift A) Deadlift 5*5*EW B+C) Deadlift 3*5*90% 5RM; 5+*90% 5RM D+E) Deadlift (T&G) 3*5*90% 5RM; 5+*90% 5RM (quality reps only!) MetCon: “D.T.” 5RFT 12 Deadlifts 9 Hang power Cleans 6 Push jerks rx’d 70/45kg Olympic weightlifting: Drop snatch work up to heavy triple 3 position snatch top to bottom 8 rounds at 75-85% Power […]
Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Band Assisted CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) Skill: Ring MU MetCon: For time 5 Ring MU 10 KB One arm Push Press (each arm) 7 Ring […]
Skill: “False grip” Strength: Close grip Chin ups. Perform by ability 5*5-10 reps 1) Partial ROM CG Chin Ups 2) Strict Close grip Chin ups 3) Weighted CG Chin Ups 4) Archer Chin Ups (perform 3*5-10 on each side) 5) One arm chinup 5xMax per side MetCon: 16min AMRAP 7 False Grip ring Pull ups […]
Special Edition #KipforCure T-shirts have arrived! All proceed go directly to IsrALS to help fund research to fight ALS. These are Dry-Fit T-shirts and are being sold for 75NIS! ——- In addition, CrossFit Tel Aviv will offer a 25% discount off of any of other apparel when bought with a Kip For Cure Shirt… ——- …And […]
Strength: Deadlift A) Deadlift 5*5*EW B) Deadlift 5*5*90% 5RM C) Snatch Grip Deadlift (use straps) 3*5*90% 5RM. D+E) Snatch Pull 5*3*90% 3RM MetCon: 15-12-9-6-3 Deadlift Toes 2 Bar (scale by ability: toes 2 rings/K2E/Vups) A) 80% 5RM B) 60/35kg C) 85/45kg D) 102.5/55kg E) 130/70kg
Check out our new promo video and ask us about our “Refer a Friend” Program!: Strength: Deadlift A) Deadlift 5*5*EW B) Deadlift 5*3*90% 5RM C) Snatch Grip Deadlift (use straps) Establish 5RM. D+E) Snatch Pull Establish 3RM MetCon: 30-20-10 reps of KB Swings KB Goblet Squat KB SDLHP A) 12/8kg B) 16/10kg C) 24/12kg D) […]
Skill: Ring Muscle Ups Strength: By ability 10 min EMOM 1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows) OR : Beast mode 10min Of Death by unbroken Ring MU MetCon: 5 RFT 3 Bar MU 6 HSPU 9 Pistols *Ask Coach for modifications. Olympic Weightlifting […]
Strength: 1) Press: A) Shoulder press 5x5xelements WT B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU Skill: Kipping: Pull ups/ Bar MU. TGU MetCon: 4 Rounds Of 4min AMRAPs 3 Turkish Get Ups L 3 Turkish Get ups R 5 BMU (scale by ability: Jumping BMU/Strict False grip chin ups/Chin ups/Jumping chin ups) Rx’d 32/24kg […]
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