Atarim
Strength (15 min):
Backsquat
0-1: 5×5
with weight from elements

1-6:
5×5 add 2.5kg from last week

6+: 1x3x80%
1x3x85%
1x3x95%

5x10x50% (time permitting)

 
Metcon:
i go u go:
40 thrusters 40/25
40 KB swing
40 HPC
40 HSPU

 

Dizengoff

 
Strength (15 min):
Backsquat
0-1: 5×5
with weight from elements

1-6:
5×5 add 2.5kg from last week

6+: 1x3x80%
1x3x85%
1x3x95%

Metcon:

 
i go u go:
50 box jump
100 DU
100 KB swing
100 pushups
50 airsquats

Post your scores to the Whiteboard.