Mobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be

Atarim

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then
then

Metcon:
12 Min AMRAP
7 KBS (32/24)
7 burpees
7 Pushups

Dizengoff

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then

Technique: kipping pullup

then

Metcon:
20-15-10
Pullup
jumping airsquat
T2B

Post your results to the Whiteboard.

Mobility

Atarim

Strength:
Legs & Pull (Superset)

Deadlift:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with Pulls- 5 sets By personal program
then

Metcon: 18-15-12
Two hand KB Thruster
Pullup

Intermediate Crossfit

Independent part:
Shoulder mobility+warm up.
then

Class: 10:00.
12 min EMOM.
-Even min 5 strict HSPU
-Odd min 10 Strict toes to bar.
then

“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Dizingoff

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then

Technique: Kipping HSPU
then

Metcon: For time
50 HSPU
50 KB Swing 24/16
50 pullup

EMOM perform 4 burpees

Post your results to the Whiteboard.

Mobility

Atarim

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then

Metcon: Partner WOD
P-1 – Max time Deadlift hold 100/70kg
P-2 – AMRAP burpee box jump

Intermediate Crossfit

Independent part:
Ankle&Quad mobility Front Squat Tempo (5-3-1) 5x3x105% Clean.
then

Class:19:00
Every 2 min perform. (14)
Hang clean+front squat
*add weight each set.
then

MetCon:
9 min AMRAP
6 deadlifts 100/70 kg
12 pistols
24 DU

Dizengoff

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with:

Pulls- 5 sets By personal program

then

Metcon: Partner Wod
I Go u Go
100 DU
50 Wallballs
25 pullups
50 airsquats
100 situps

20 min time cap

Post your results to the Whiteboard.

Atarim

Strength:
Legs & Pull
(supersets)

Deadlift:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:
in groups of 3

for time:
60 Front squat
60 Shoulder to overhead
60 hang clean (power or squat)

60/40kg

Bar must not touch ground, if athletes set the bar down, the whole team performs 5 burpees. rotate & divide reps freely.

Intermediate

Independent part: Ankle mobility+warm up.

then

Class: August 2nd challenge WOD
100 DU
50 Pistols
25 deficit strict/any HSPU (20 kg )
50 wall balls 20/12 lb
100 DU

Dizengoff

Strength:
Legs & Pull
(supersets)

BackSquat:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:
150 KB Swing for time 24/16

EMOM:
1BMU/3pullup

Post your results to the Whiteboard.

Atarim

Strength:
Legs & Pull
(supersets)

BackSquat:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:

12 min AMRAP:
35 DU
12 Goblet squats 32/24
9 TTB

Intermediate
Independent part:
Hip mobility+ankle.
Front tempo (5-3-1) squat: 5x2x105% 1RM Clean.
then

Class: 19:00

Establish max at: Deadlift+squat clean (12 min cap)
then

MetCon: 9 min AMRAP

20 Wall balls 20/12lb
15 Burpee over the bar
10 Deadlifts 80/50 kg (70/35)

Dizengoff

Strength:
Legs & Pull
(supersets)

BackSquat:
0-1: 5×5 With weight from elements

2-6: 5×5 @ 90% of 5RM

6+: 1x5x70%
1x5x75%
1x5x80%
2x10x50%

Pull (by athletes individual monthly goal):

5 sets
BMU: MAX effort false grip pullup

RMU: Max effort false grip chinup on rings

1AC/general strength: archer chinups on rings or progression
then

Metcon:
15 min AMRAP

10 pistols
35 DU
5 strict chinup

Post your results to the Whiteboard.