Atarim
Skills 1100 – Deadlifts
Strength (25min)
Deadlift
0-1 month training experience:
practice sets of 5 with weight from elements
1-6:
5×5 add 2.5 kg from last week
6+
1 Warmup set
1x5x75%
1x3x85%
1xMAXx95%
5x10x50%
then
Metcon:
12 min AMRAP
10 pullup
15 situps
20 DU
Intermediate WOD
Strength same as regular class
then
Metcon
10 min AMRAP
10 KB deadlifts 24/16 kg
10 Weighted lunges 24/16 kg
10 pull ups
Post your results to the Whiteboard.
Atarim
Technique:
Power clean
then
Metcon:
“Power Clean Party”
(credit to rob orlando for this one)
EMOM complete 1 power clean
Men — Start at 60 kg pounds and increase by 5kg per minute until you hit 100. Once you hit 100 kg increase by 2.5 kg per minute until you fail a rep.
Women — Start at 30 kg and increase by 5 kg per minute until you hit 70kg. Once you hit 70 kg increase by 2.5 kg per minute until you fail a rep.
Men — if your 1RM is less than 100 pounds then start at 60 kg and increase by 2.5 kg pounds per minute until you miss a rep.
Women — if your 1RM is less than 70 kg then start at 30 kg and increase by 2.5 kg per minute until you miss a rep.
Post your results to the Whiteboard.
Atarim
Strength
(25min)
Press
0-1 month training experience:
practice sets of 5 with weight from elements
1-6:
5 x 5 add 2.5 kg from last week
6+
1 Warmup set
1 x 5 x 75%
1 x 3 x 85%
1 x MAX x 95% *
5 x 10 x 50%
*use spotter to force 2 extra reps
then
Metcon
EMOM 12:
even: 6 strict ring dip
odd: 6 strict chinup
Competitors WOD
CrossFit Games Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lb / 90lb)
10 Muscle-ups
Dizengoff
Skills 1815 – Handstands
Metcon:
for time:
400m run
200m row
100 DU
75 squat
60 situps
50 pushups
40 toes to bar
30 ringdip
20m handstand walk/shoulder taps
10 muscle up
*order does not matter
Post your results to the Whiteboard.
Atarim
Technique:
RMU
then
Metcon:
3 RFT:
9 RMU
7 Pistols per leg
5 TTB
Dizengoff
Strength
perform 1 set set of max effort strict pullups
then
EMOM 10 perform 40% of max
then
Metcon:
3 RFT
800m run
25 ring pushups
Post your results to the Whiteboard.
Atarim
Skills 1100 – HSPU & pistols
Strength 15min:
Deadlift
0-1 month:
sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 from last week)
6+ months:
1 x 3 x 80%
1 x 3 x 85%
1 x MAX x 90%
then
Metcon:
For time
50 KB swings 24/16
50 pistols (25 right, 25 left)
perform as many reps as possible unbroken. every time you stop perform 7 HRPU
Intermediate WOD
Strength same as regular class.
then
MetCon:
14.1 OPEN.
10 min AMRAP
30 DU
15 Snatches (G2OH) 35/25 kg.
Post your results to the Whiteboard.
Atarim
Strength
15 min to complete missed strength or to perform deadlift if you aren’t training on Friday.
then
“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups
Post your results to the Whiteboard.
Atarim
Strength
15min of :
Press
0-1 month:
sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 from last week)
6+ months:
1 x 3 x 80%
1 x 3 x 85%
1 x MAX x 90%
then
MetCon:
3RFT
1 Pushpress 60/40
3 pullup
2 Pushpress
3 pullup
5 Pushpress
3 Pullup
(all reps should be heavy but unbroken)
then
Cashout:
I go u go 40 HSPU
Competitors WOD
Come 20-30 min earlier for independent warmup: Ankle mobility, MU&cleans.
“Nasty Girls V2”
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups (ring)
10 hang power cleans, 175 / 115 lb.
(NO SCALING)
20 min time cap!
Dizengoff
Skills 1815 – Kipping pullup & Bar muscle up
Technique:
Handstand Walking
then
Metcon:
3 RFT
75 DU
HS walk across gym / 30 shoulder taps / 5 Wallwalk
Post your results to the Whiteboard.
Atarim
Strength:
Weighted RMU / Weighted chinup 5 x 5
then
MetCon:
For time:
– lighthouse run
– TTB
– 30 ring dips
– 30 KB snatch 16/12
– 30 KB SDHP 32/24
– 30 HSPU
– 30 pullup
– 90 DU
Dizengoff
Skills 1815 – HS walking
Technique:
RMU
then
Metcon:
9-7-5
RMU
strict TTB
HSPU
Post your results to the Whiteboard.
Workout of the Day
Strength (15min):
Deadlift
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:
12-9-6
OHL 25/15
KB swing AHAP (32/24)
BMU
Intermediate CF
Buy in 5 min AMRAP DU
then
Strength:
Deadlift:
1 x 5 x 75%
1 x 5 x 80%
1 x MAX x 85%
then
Metcon:
21-15-9
KB Front squat 50/35
HSPU
box jump 60/40
Post your results to the Whiteboard.
Workout of the Day
Technique
Power snatch
then
“Randy”
For time:
75 Power Snatches (35/25kg)
Post your results to the Whiteboard.
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