Atarim
Technique:
Cleans / accessory work
then
Metcon:
4 RFT
5 high hang clean 60/40
10 clapping pushup
5 squat clean
10 situps
Dizengoff
Skill 1815 – HSPU & kipping HSPU
Strength:
5 sets of ME
OAC/Archer chinups/chinups
then
Technique:
RMU/Kipping RMU
then
Metcon:
15-10-5
RMU
DU x 3
Post your results to the Whiteboard.
Workout of the Day
Skills 11:00 – Cleans
Strength:
(20 min) deadlift
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 kg from last week)
6+ month
est 1RM press/squat/deadlift whatever hasnt been established yet
if already established perform
Deadlift
1x5x75%
1x5x80%
1xmaxX85%
then
Metcon:
3 RFT:
20 KB swing
15 airsquat
10 HRPU
Post your results to the Whiteboard.
Workout of the Day
“Grace”
30 reps for time:
Clean and Jerk (135 lbs)
Post your results to the Whiteboard.
Atarim
Strength (20min):
Press
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 kg from last week)
6+ month
est 1RM press/squat/deadlift whatever hasnt been established yet
If already established perform
Press
1 x 5 x 75%
1 x 5 x 80%
1 x max x 85%
then
Metcon:
EMOM 12
even: 7 burpee pullup
Odd:
7 HSPU
Dizengoff
18:15 Skills – Kipping AND Bar muscle up
Strength:
5 sets of max deficit HSPU
then
Metcon
For time:
– 500m row
– 20 HSPU
– 50 DU
– 20 ring dips
– 20 Burpees
– 20 TTB
Post your results to the Whiteboard.
Atarim
Strength:
(5 min)
3 sets of weighted plank 45 sec
then
Technique:
Hang Clean
(if you have accessory work, do it at this time)
then
Metcon 15 min:
Clean complex for quality
1 Clean pull from knee
1 high hang Clean
1 hang Clean from knee
1 front squat
coach will help you determine correct working weight (appx 65-75% 1 RM Clean)
Dizengoff
18:15 skills – Kipping AND Bar muscle up
Technique:
strict ring muscle up
then
Metcon:
EMOM 12
even: 7 box jump
odd: 3 strict RMU/
5 strict chinup
Post your results to the Whiteboard.
Competition WOD
For Time:
– 30 thrusters (20/15kg)
– 25 HRPU
– 20 alternating Barbell lunge (10 p/leg)
– 15 over the bar burpee
– 50 Double Unders
Post your results to the Whiteboard.
Workout of the Day
Strength:
est 1RM deadlift
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 kg from last week)
6+ month
est 1RM
then
“Tabata Something Else”
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
*There is no rest between exercises.
Post your results to the Whiteboard.
Workout of the Day
Strength (20min):
Press
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 kg from last week)
6+ month
est 1RM press
if already established perform
or 1 x 5 x 75%
1 x 5 x 80%
1 x max X 85%
then
MetCon:
Partner Wod:
16 minutes AMRAP
partner 1 – min 0-8 wall sit (knee at 90 degrees)
min 8-12
partner 2 –
AMRAP
6 HSPU
8 KB Pushpress (24/16)
10 goblet Lunge (24/16)
Post your results to the Whiteboard.
Atarim
Technique:
Hang cleans Cleans
then
Strength:
5×3 high hang clean
then
Metcon:
i go u go
40 hang cluster 50/30
partition to no less than 3 reps each
Dizengoff
Skills 18:15 Rowing
Technique:
DU (if you can perform 20 unbroken DU, practice kipping for pullup/BMU/RMU/TTB etc)
then
Metcon:
“Annie on steroids”
50-40-30-20-10
DU
K2E
Post your results to the Whiteboard.
Workout of the Day
Strength (15 minutes):
Deadlift:
0-1 month:
practice with 5RM weight from elements
2-6 months:
3 x 5 (add 5 kg from last week)
6+ month:
1 x 5 x 60%
1 x 5 x 65%
1 x 5 x 70%
then
Metcon:
3 rds for total reps:
1 min AMRAP swing 24/16
1 min AMRAP Goblet squat
1 min S2OH Right
1 min S2OH left
1min rest
Intermediate CrossFit (at 10:00 AM)
Strength:
Deadlift (deload week, stick to the numbers!):
1 x 5 x 60%
1 x 5 x 65%
1 x 5 x 70%
then
Technique (15 min):
split jerk progression(if you have accessory work do it instead)
then
Metcon:
5 rds- not for time
– 10 Ground to overhead 25/15kg plate
– 10 OHL 25/15
– 50m all out sprint
rest on way back
Post your results to the Whiteboard.
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