Tag Archive for: קרוספיט תל אביב

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
HSPU

Dizengoff

Technique

Handstand walking
then

Metcon

for time:
100 airsquat
400m run
80situps
400m run
60 ring pushups
400m run
20 pullups
400m run
100 DU

Post your results to the Whiteboard.

Atarim

Strength

deadlift

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

12 min amrap:

ME KB swing AHAP
15 HRPU

Intermediate WOD

Skill for 15.3

then

then 1k run.

Post your results to the Whiteboard.

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 3 reps
then

CASHOUT 200 DU+1k run.

Dizengoff

Strength

i go u go
50 strict HSPU
then

Metcon

2 rounds for time:
20 Wallball
20 pushup
20 pullup
20 TTB
20 pistols
20 wide grip ring row

perform 10 diamond pushups between each movement

Post your results to the Whiteboard.

Quickie WOD

For time:

-lighthouse run
– 40 squats
– 40 situps
– 40 DU/SU

Atarim

Technique:

kipping pullup
& kipping HSPU
then

“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

Post your results to the Whiteboard.

Quickie WOD

20 min AMRAP
10 KB walking lunge
10 situps
5 burpees

Atarim

Technique:

Clean
then

Metcon:

12 min AMRAP
5 Clean 80/50
10 situp
15 Pushup

Dizengoff

Technique:
Ring muscle up
then

Metcon:
12 min AMRAP

2 RMU
4 HSPU
6 Wallball
8 TTB

Post your results to the Whiteboard.