Tag Archive for: קרוספיט ישראל

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

Post your results to the Whiteboard.

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

Post your results to the Whiteboard.

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

Post your results to the Whiteboard.

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 !!

Post your results to the Whiteboard.

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.