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Atarim Strength shoulder press 0-1 month training experience: sets of 5 with weight from elements 1-6: 5×5 (add 2.5kg from last week) 6+ : deload week 1x5x60% 1x5x65% 1x5x70% then Metcon 100 HSPU for time/150 HRPU EMOM: 4-6 pistols Competitors WOD 5×3 Hang squat clean. then MetCon 21-15-9 reps of Front squats 60/40 kg […]
Morning Quickie 3rounds min1 – KB swing min2 – burpees min3 – goblet squat min4 -supine rows min5 – situps Atarim Technique: Floor press Strength: Floor press 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% Metcon: […]
Atarim Strength Shoulder press 0-1 – sets of 5 with weight from elements 1-6 – 3×5 (add 2.5kg from last week) 6+ – 1x5x75% 1x3x85% 1xMAXx95% then Metcon 15 min amrap 7 pushpress 60kg 200m run Competitors WOD 10 min 60/40 kg thruster ladder 1st min 1 rep 2nd min 2 reps 3rd min […]
Quickie WOD Technique: KB swing WOD: 400m run: then 15min AMRAP 10 KB swing 10 TTB 10 Pushup Atarim Technique: squat clean (oly class does accessory work instead) then Metcon: 15 min FOR QUALITY! 5 Squat clean (70% 1RM / whatever coach prescribes you) 7 strict chinup 9 strict TTB Dizengoff Adi’s class.. […]
Morning Quickie (730) 20 min AMRAP: 10 Goblet squat 10 pushups 10 CrossFit Atarim Strength: floor press 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: For time: 800m run then 3 rounds 30 diamond pushups 20 […]
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 Technique: floor press Strength Floor press 0-1 month training experience sets of 5 1-6 3×5 (add 2.5 kg from last time) 1x3x80% 1x3x85% 1xMEx90% Metcon 4 Rounds for reps 1 min ME clapping pushups 1 min ME Plank 1 min pistols / jump squat 1 min burpees Morning Quickie 4 tabata rds […]
CrossFit Atarim technique: floor press strength: floor press 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: 3 Rounds for time: 10 box jump 15 Wallball 20 ring pushup CrossFit Dizengoff Strength: 5xmax strict ring dip […]
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 Strength shoulder press 0-1 practice sets of 5 with weight from elements 1-6 5×5 (add 2.5 from last week) 6+ Establish 1RM then Metcon 10 min AMRAP “Cindy” 5 pullup 10 pushup 15 squat 2 min rest 5 min AMRAP 3 ring dips 5 TTB 7 Burpees Intermediate crossfit Strength Same as regular […]