Atarim

Strength

(25min)
Press
0-1 month training experience:
practice sets of 5 with weight from elements

1-6:
5 x 5 add 2.5 kg from last week

6+
1 Warmup set
1 x 5 x 75%
1 x 3 x 85%
1 x MAX x 95% *
5 x 10 x 50%

*use spotter to force 2 extra reps
then

Metcon

EMOM 12:

even: 6 strict ring dip

odd: 6 strict chinup

Competitors WOD

CrossFit Games Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lb / 90lb)
10 Muscle-ups

 

Dizengoff

Skills 1815 – Handstands

Metcon:

for time:

400m run
200m row
100 DU
75 squat
60 situps
50 pushups
40 toes to bar
30 ringdip
20m handstand walk/shoulder taps
10 muscle up

*order does not matter

Post your results to the Whiteboard.