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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: Squats A) Back Squat 5*5*EW B) Back Squat 5*5*90%5RM C) Back Squat 3*5*90% 5RM. D,E) 5*2*90% 2RM MetCon: 12-8-4 reps Power Cleans Burpee pull ups A) Ask coach for specific instructions. B) 40/25kg C) 50/35kg D) 60/42.5kg- Burpee Strict Pull ups E) 75/47.5kg- Burpee Strict Pull ups
ATTENTION💦⚡: Tomorrow (Monday, 6/11/17) Diz morning classes are being moved to Atarim (6:00, 7:00, 8:00 and 10:00). The electricity and water heater are being repaired. Sorry for the inconvenience! Strength: Squats A) Back Squat 5*5*EW B) Back Squat 3*5*90%5RM C) Back Squat 5*3*90% 5RM. D,E) 5*2*85% 2RM MetCon: 21-15-9 reps of Deadlift Goblet Squat […]
Strength: Squats A) Back Squat 5*5*EW B) Back Squat 5*3*90%5RM C) Back Squat Establish 5RM. D,E) Overhead Squat Establish 2RM MetCon: 2010 Modified GAMES FINAL EVENT 3 RFT 30 Hand Release Burpee Push ups OTB 21 Overhead Squats 42.5/30kg 14min time cap. *Ask coach for scaling Options.
Strength: Squats A. Back Squat 5*5 EW B. Back Squats est 5RM C. +D. Front Squat est 5Rm (or 5*3 90% 5RM) E. Squat Clean est. 1RM Metcon: 12 min ladder of: 3 Cleans 3 Burpee OTB 6 6 9 9 … … A. KBS 16/12kg-Burpeee B. 30/20 C. 42.5/30 D. 50/35 […]
Strength: Squats A) Back Squat 5*5*5EW B) Back Squat Establish 5RM C+D) Front Squat establish 5RM. E) Squat Clean+ Front Squat 5*1+1*95% 1RM Clean MetCon: “OPEN 13.4” As Many Reps as Possible in 7 minutes 3 Clean-and-Jerks (60/42.5 kg) 3 Toes-to-Bars 6 Clean-and-Jerks (60/42.5kg) 6 Toes-to-Bars 9 Clean-and-Jerks (60/42.5kg ) 9 Toes-to-Bars 12 Clean-and-Jerks […]
Strength: Squats A) Back Squat 5*5*5EW B) Back Squat 5*5*90%5RM C+D) Front Squat 5*5*90% 5RM. E) Squat Clean+2 Front Squat 5*1+2*90% 1RM Clean MetCon: 3 Rounds for reps 4min AMRAPs 5 Deadlifts 7 Pull Ups 9 Box Jumps 2min rest between rounds. A) 16/12kg Swings- J.Pull ups- 60/50cm box jumps step ups permitted B) 50/35kg- […]
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: Squats A) Back Squat 5*5*5EW B) Back Squat 5*5*90%5RM C+D) Front Squat 5*5*90% 5RM. E) Squat Clean+3 Front Squat 5*1+3*85% 1RM Clean MetCon: 5-10-15-10-5 reps of Power Clean Triple Unders (DU*3) A) KB Swings 16/12kg-SU*3 B) 30/20kg-TU/Du by ability. C) 42,5/30kg-TU/DU D) 60/42.5kg-TU/UNbroken DU E) 80/50kg -TU
Strength: Squats A) Back Squat 5*5*5EW B) Back Squat 5*3*90%5RM C,D,E) Front Squat 5*3*90% 5RM. D+) Establish 1RM Squat Clean. MetCon”: “Nancy” 5 RFT 400m Run 15 OHS 42.5/30kg *Ask coach for modifications.
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