CrossFit Atarim

 

Strength (15 min):

Back squat

 

0-1 month training experience:

practice sets of 5 with weight from elements

 

1-6:

3×5 +2.5 kg from last week

6+ Deload week

1x5x60%

1x5x65%

1x5x70%

 

MetCon:

3 Rounds for quality

 

-8 KB swing AHAP

-frog jumps up stairs, max stairs per jump

 

CrossFit Dizengoff

 

18:15 Skills class: Double Unders

 

Technique:

kipping pullup

https://www.youtube.com/watch?v=XPzAy3Kkj3E

 

Metcon:

21-15-9

Pullup

wallball

 

perform 5 box jumps between each round
*tape up your hands BEFORE class starts, dont waste time on this during class.