Mobility

Atarim

Strength:
Legs & Pull (Superset)

Deadlift:
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: 18-15-12
Two hand KB Thruster
Pullup

 

Intermediate Crossfit

Independent part:
Shoulder mobility+warm up.
then

Class: 10:00.
12 min EMOM.
-Even min 5 strict HSPU
-Odd min 10 Strict toes to bar.
then

“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

 

Dizingoff

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

Technique: Kipping HSPU
then

Metcon: For time
50 HSPU
50 KB Swing 24/16
50 pullup

EMOM perform 4 burpees

Post your results to the Whiteboard.