CrossFit Atarim
Strength (20min):
squat

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

if already established perform
or 1x5x75%
1x5x80%
1xmaxX85%
then
MetCon:
21-15-9
Goblet squat 32/24
box jump 60/40

 

CrossFit Dizengoff

 

18:15 Skills: Kipping AND Bar Muscle Up

 
Technique kipping ring dip
then
metcon:
14 min AMRAP:
15 Wallball
7 ring dips
3 pistols per leg

Post your scores to the Whiteboard.

Post your scores to the Whiteboard.