Weekly challenge

Airsquat:

0-1 – 100
2-6: 140
6+: 280

Competitors: 210 pistols

 

Dizengoff

Strength

Front squat
0-1 (Back squat): sets of 5 (weight from elements

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

For time:

50 KB Swing 24/16 kg
25 Push-up
50 Box jump
25 Pull-up

 

Atarim

Strength

Deadlift
0-1: sets of 5 (weight from elements)

2-6: 5×5 (add2.5 kg from last week)

6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then

Metcon

For time:

50 KB Swing 24/16 kg
25 Push-up
50 Box jump
25 Pull-up

 

Intermediate

Independent part

Shoulder mobility + Warmup
then

Class: 10:00.

12 min EMOM:
– Even min 2 legless rope climbs /negative
– Odd min 10 strict toes 2 bar.
then

MetCon

5RFT
30 Wall balls 20/12 lb
20 knees 2 elbows
10 HSPU

Post your results to the Whiteboard.