Atarim
Independent Warm Up:

50 Shoulder pass through

25 Over head squat WITH 20kg BARBELL
Laccrosse ball routine:

Strength:
Backsquat (15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
3x10x50% (time permitting)

 

Conditioning:

3 RFT
12 OHS 40/25
8 burpees
4 one arm pushups

Dizengoff
Strength:
Backsquat (15min)
0-1: 5×5 with weight from elements
1-6: 5×5 @ 90% of 5RM from last week (or establish new 5RM)
6+: 1x5x75%
1x5x80%
1x5x85%
3x10x50% (time permitting)

 

Metcon:
3 RFT
20 Goblet lunge 24/16
15 swing
10 diamond pushups

 

 

Intermediate
complete at OPEN GYM.
Strict press 5x3x70% (Speed press).
Strict Ring dips 10 sets of 5 reps, 45-60 sec rest.
MetCon:

 

5 Rounds for reps
20 sec ME box jumps 80/60 cm
40 sec rest
20 sec ME KB thrusters 16/12 kg
40 sec rest
20 sec ME row (cal)
40 sec rest

Post your scores to the Whiteboard.