CrossFit Atarim

 
Strength (15min):
Press

0-1mth:
practice sets of 5 with weight from elements

1-6 mth:
3×5 add 2.5 kg from last week

6+ mth:
1x5x75%
1x5x80%
1xMAXx85%
then

 
MetCon:
18 – 15 – 12
– Ring pushup
– KB thruster 24/16
– pullup

 

CrossFit Dizengoff

 
Strength:
tempo deficit HSPU 5 sets
then

 
Metcon:
3 Rds
ME L-pullup
20 pistols
20 ring dips

 
Intermediate CrossFit

2115 at Dizengoff:
Technique:
kipping BMU
then
Metcon:
16-14-12
BMU
TTB

Tape your hands BEFORE class!

Post your scores to the Whiteboard.