Tag Archive for: קרוספיט תל אביב

Atarim

Strength (15min):

Press

0-1mth:
practice sets of 5 with weight from elements

1-6 mth:
3 x 5 add 2.5 kg from last week

6+ mth:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then

Metcon:

12 min AMRAP:
5 strict chinup
10 OHS 30/20 kg
15 Wallballs

Competitors

“Bradshaw”
10 rounds for time of:
3 Handstand push-ups
6 Deadlifts (225 lbs)
12 Pull-ups
24 Double-unders

Dizengoff

Skills 1815 – Double unders

Technique:

Handstand
then

Metcon:

3 RFT
400m run
15 HSPU
20 TTB

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.

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.

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 (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.