Mobility

Atarim

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with:

Pulls- 5 sets By personal program
then

Metcon: Partner WOD
P-1 – Max time Deadlift hold 100/70kg
P-2 – AMRAP burpee box jump

 

Intermediate Crossfit

Independent part:
Ankle&Quad mobility Front Squat Tempo (5-3-1) 5x3x105% Clean.
then

Class:19:00
Every 2 min perform. (14)
Hang clean+front squat
*add weight each set.
then

MetCon:
9 min AMRAP
6 deadlifts 100/70 kg
12 pistols
24 DU

 

Dizengoff

Strength:
Legs & Pull (Superset)

Backsquat:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x3x80% 1x3x85% 1xMAXx90% 2x10x50%

Superset with:

Pulls- 5 sets By personal program

then

Metcon: Partner Wod
I Go u Go
100 DU
50 Wallballs
25 pullups
50 airsquats
100 situps

20 min time cap

Post your results to the Whiteboard.