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Atarim Strength Ring dips 8x3x5RM then Technique Hang power clean then Metcon 21*15*9* HPC 60/40 *50 DU Intermediate Independent part Front squat 5×3@110Clean Class: 19:00 EMOM For 12 min -even min 3 cleans 80/40 Clean -odd min 3 strict/any HSPU *Scailing no less than 50/35kg. then 8 min AMRAP Ladder 3 Cleans 60/35 2 […]
Workout of the Day strength: Press 0-1: practice sets of 5 1-6: 5×5 add 2.5 from last week 6+: establish 1 rm pushpress Technique: Kipping ring dip Metcon: 20 min amrap: 200m run 12 ring dips 12 pullup Post your scores to the Whiteboard.
Atarim WU: 200 Double unders strength (15 Min) Weighted ring dips 8x3x5RM (from weight established last week) if you didnt find 5RM, establish it now Metcon: 15 min Ascending ladder 2-2, 4-4.. 1 arm pushup pistol Dizengoff Warmup: 200 Double unders (capped at 10 min) strength (15 Min) Weighted ring dips 8x3x5RM (from weight […]
CrossFit Atarim and Dizengoff Strength: Shoulder press 0-1 practice sets of 5 with weight from elements 1-6 Establish 5RM / 5×5 @85% of 5RM 6+ Est 1RM Metcon: 21-15-9 Wallball clapping pushup TTB Intermediate WOD (2115 at Dizengoff): Skill handstand walkMetCon: “Annie” 50-40-30-20-10 reps ofDouble unders Sit ups Quickie WOD (7:30) 20 […]
Quickie 20 min AMRAP 7 burpee box jump 7 pushups 7 airsquat 7 pullup/ring row Atarim Technique: Bench press Strength: Bench press 3×5 Metcon: “JT” 21-15-9 HSPU ring dips Pushups Post your results to the Whiteboard.
Workout of the Day Partner WOD Metcon 1k run together then i go u go 80 KB pushpress 24kg 65 ring dips 50 burpees 65 pullups 80 KG swing Intermediate Skill Butterfly Pull ups then “Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups Post your results to […]
Workout of the Day Strength: strict shoulder press all levels 3×5 strict + Max pushpress (use weight that you can perform no more than 7 strict reps with) rest exactly 3 min Conditioning: 10 min AMrap 5 OHS* 40/25 7 burpee over the bar (lateral jump) *scale to OH lunge Post your scores […]
Quickie WOD 5 RFT 15 KB swing 15 pushups on KB 15 pullups/ring rows Atarim Technique Bench press then Strength 20 min: 0-6 month: Establish 5 RM 6+ month: establish 1RM then all athletes perform 3×5 @ 85% (time permitting) then Metcon 3 round for reps 1 min ring pushups 1 min Row (C2) 1 […]
Quickie WOD 20 min AMRAP 5 box jump 10 Pushpress 40/30 30 DU Atarim Technique / strength TGU establish 1RM then Metcon 21-15-9 OHS 40/25 Burpee Dizengoff Adi’s class !! Post your results to the Whiteboard.
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 […]
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