Posts

WOD 20/5/15

/in /by

Atarim & Dizingoff

Strength

Shoulder press

0-1: sets of 5
2-6: 3×5 (add 5kg from last week)

6+: (deload week)
Practice split jerks/Power jerks with light weight
then

Metcon

Ascending ladder 9 min

2-2, 2-4, 2-6, 2-8 etc

Strict HSPU

kipping pullup

 

Intermediate
Independent part

Ham’s mobility
Front squat 5×3@110% Clean

Deficit clean pull 3×5@90%Clean

Class: 19:00 Hang clean practice 15 min.
MetCon: 15 min AMRAP.
ME Hang clean 50/35 kg
200m run

*Scaling options not less than 40/25 kg at hang cleans.

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WOD 19/5/15

/in /by

Atarim

Barbell Warmup

5 sets of
5 drop snatch + 5 OHS
then

Technique

Hang / Power snatch
then

Metcon

4 RFT
10 HPS 40/25kg
50 DU

 

Dizengoff

AM WOD

Technique

Barbell Warmup:

Overhead squat
(Time permitting- Hang snatch)

MetCon:
100 DU
20 OHS 40/25
75 DU
15 OHS
50 DU
10 OHS
25DU
5 OHS

Work from Racks

Tomorrow is press day, scale weight to unbroken sets.
then

Heres a cool vid on overhead squat+mobility for OHS:

PM WOD

Total Fit with Adi rotem & Olga Rubin

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WOD 14/5/15

/in /by

Atarim

Technique

Snatch
then

“Amanda”
9-7-5 reps for time of:
Muscle-ups
Snatches (60/40 Kg)

Here is Games competitor camille Leblanc-bazinet performing “amanda” with 60kg (mens RXd Weight)

Dizengoff

Technique

Kipping pullup practice
then

“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Check out this awesome video from “Crossfit STL” showing how no matter what your level of fitness is, anything can be modified up or down and still allow each of us to train high intensity together, KEEPING CROSSFIT A COMMUNITY!

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WOD 13/5/15

/in /by

Atarim

Strength

Ring dips

8x3x5RM
then

Metcon

15 Min AMRAP

10 Shoulder to overhead (60/40)
40 DU

 

Strength & Accessory

Floor press 4×8

Accessory.
Weighted bar dips
JM press 3×10
triceps ext. 100 reps

 

Dizengoff

Strength

Ring dips

8x3x5RM
then

Metcon

3RFT
5 Wall Climbs
10 Strict L-chinups
20 airsquats
30 Double unders

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WOD 12/5/15

/in /by

Atarim

Strength

Sumo deadlift

0-1: sets of 5 with weight from elements

2-6: 3×5 (add 5kg from last week)

6+:
1x5x75%
1x3x85%
1xMaxX95%
then

Metcon

3 RFT
400m RUN
10 HPC 60/40
5 Front squat

 

Dizengoff

Total Fit with Adi Rotem
Strength

Max straddle hold (scal to Ring L-sit)

5 sets
then

Metcon

4 RFT
500m ROW
15 OHS 40/20

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WOD 8/5/15

/in /by

Atarim

Strength

Sumo deadlift

0-1: sets of 5 with weight from elements

2-6: 3×5 (add 2.5kg from last week)

6+:
1x3x80%
1x3x85%
1xMAXx90%
then

Metcon

partner WOD for as many reps as possible 15 min
P1 – Sandbag run up stairs 2 times

P2 – AMRAP
10 KB swing
5 Strict chinup
5 Strict TTB

 

Intermediate

Independent Warmup + Mobility (shoulders+ankle)

EMOM FOR 12 Min
-even min 3 ring MU
-odd min 3 bar MU.
then

MetCon

9 min AMRAP
6 Pistols 12/8 kg
2 leggless rope climbs

 

Dizengoff

Skills Class at dizengof with courtney (HS Walking)

Technique

L-sit
then
Strength

Accumulate 5 min L-sit (scale up is L-sit on rings)
then

Metcon

3RFT
10 Box jump
10 ring dips (sub if you did Elisabeth yesterday)
10 Pullups
20 DU

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WOD 7/5/15

/in /by

Atarimdownload (3)

Technique

Clean
then

“Elizabeth”
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips

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WOD 5/5/15

/in /by

Atarim

Strength

Back squat

0-1: sets of 5 with weight from elements

2-6: 3×5 (add 2.5kg from last week)

6+:
1x3x80%
1x3x85%
1xMAXx90%
then

Metcon

15min AMRAP
10 OHL 60/40 (Unbroken)
10 HRPU
10 V-ups

 

Dizengoff
Total-fit with ADI ROTEM !!

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WOD 1/5/15

/in /by

Closed, going to the RFA..

 

WOD 30/4/15

/in /by

Quickie

3 RFT

10 box jump
10 situps
10 goblet squats
30 DU

 

Atarim

Strength

Sumo deadlift
0-1: sets of 5 with moderate weight

2-6:est 5 RM or 3x5x90%

6+: EST 1RM or
1x5x65%
1x5x75%
1xMaxx85%
then

Technique

Double unders
then

“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Post your results to the Whiteboard.