CrossFit Atarim

 
Strength 15min:
Press
0-1 month:
sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 from last week)
6+ months:
1x3x80%
1x3x85%
1xMAXx90%

then

 
Metcon:
3 RFT
400m Run
25 HSPU
25 goblet squat 25/16kg

 
CrossFit Dizengoff
Technique:
Handstands

then

 
Metcon:
20 min AMRAP
3 strict chinup
5 HRPU
7 Wallball
9 situps

 

 

Intermediate CrossFit

Tech:
Toes 2 bar efficiency.
then

 
MetCon:
30-20-10 reps of
Row (cal)
Toes 2 bar
Burpee

Post your scores to the Whiteboard.