Atarim

Skills 1100 handstands

Strength* (15 min)

Conventional Deadlift

0-1 month training experience:
practice sets of 5 with weight from elements

1-6:
3×5 +2.5 kg from last week

6+ Deload week
1x5x60%
1x5x65%
1x5x70%

*Skip strength if you are participating in the crossfit total tomorrow, use this time to work on mobility/Handstand skill or DU skill
then

MetCon:

for time:
– 2 times up stairs
– 50 KB swing
-40 OH lunge 20/10
-30 pullup
-20 G2OH with plate
-10 Clapping pushup

 

Intermediate WOD

NO STRENGTH
Wanna lift heavy prove your strength in the competition

Skill: Muscle Ups Ring/bar
then

MetCon:

3 min AMRAP DU

rest 2 min

5 min AMRAP
Burpee Pull up

Post your results to the Whiteboard.