Atarim

 
Strength 15 Min:

Deadlift

0-1: 5×5 weight from elements

2-6: Deadlift 5×5 add 2.5 from last week

6+: Deadlift
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%

 

 
Metcon:
12 Min AMRAP

3 wallwalk
5 Clapping pushup
7 Box jump

 

Dizengoff
Strength 15 Min:

Squat:

0-1: (Backsquat) 5×5 weight from elements

2-6: Front squat 5×5 add 2.5 from last week

6+: Front squat
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%

 
Metcon:
12 Min AMRAP

3 wallwalk
5 Clapping pushup
7 Box jump

 

Intermediate CrossFit (Atarim 10:00)

 
Independent part.
Shoulder mobility+warmup.

Class: 10:00.
14 min EMOM of
-even min 3 Muscle ups (ring)
-odd min 5/3 strict HSPU

10 min AMRAP:
2 legless rope climbs
4 Pistols
8 KB swings 32/24 kg

Post your scores to the Whiteboard.