CrossFit 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
if already established perform
or 1x5x75%
1x5x80%
1xmaxX85%
then

 
Metcon:
partner Wod for time:
partner 1- HS hold (back or chest to wall)

partner 2:
50 Airsquats
40 Situps
30 wallball
20 HRPU
10 BMU / 20 pullups

partners alternate as they wish

CrossFit Dizengoff
Strength: 5 sets
1 arm chinup/ negatives
or archer chinups
then
Metcon:
100 TTB for time
every time you let go of pullup bar, perform 7 HRPU

 

Intermediate CrossFit
Technique:
HS walk practice
then
Metcon:
40 DU
15m HS walk
30 DU
10m HS walk
20 DU
7m HS walk
10 DU
5m HS walk

then
Cashout:
tabata TTB

Post your scores to the Whiteboard.