Strength: Bench Press A+) Establish 3RM RM Bench Press. MetCon: 21-15-9-6-3 Reps Of KB Swings (american by ability)
Dips A) Ask coach for specific instructions. B) 20/12kg-Dips by ability (ring/bar/bench) C) 24/16kg- Ring Dips (kipping permitted) D) 24/16kg- Strict Ring Dips E) 32/24kg-Strict Ring Dips
Special Edition #KipforCure T-shirts have arrived!
All proceed go directly to IsrALS to help fund research to fight ALS.
These are Dry-Fit T-shirts and are being sold for 75NIS!
——-
In addition, CrossFit Tel Aviv will offer a 25% discount off of any of other apparel when bought with a Kip For Cure Shirt…
——-
…And anyone who purchases a T-shirt this week will be entered into a raffle to win a free Personal Training session!
Skill: Power Snatch Practice MetCon: OPEN 15.1a Complete As Many Rounds as Possible in 9 minutes
15 Toes-to-Bars
10 Deadlifts (52.5/35 kg)
5 Snatches (52.5/30 kg)
Ask Coach for MOD
Endurance:
“The Ghost…PLUS”
10 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed
WOD 26/11/17
/in WOD /by Maayan MoskowStrength: Bench Press
A+) Establish 3RM RM Bench Press.
MetCon: 21-15-9-6-3 Reps Of
KB Swings (american by ability)
Dips
A) Ask coach for specific instructions.
B) 20/12kg-Dips by ability (ring/bar/bench)
C) 24/16kg- Ring Dips (kipping permitted)
D) 24/16kg- Strict Ring Dips
E) 32/24kg-Strict Ring Dips
WOD 25/11/17
/in WOD /by Maayan Moskow“Kip For Cure”
7 minute AMRAP of:
7 Pull Ups
5 Hand Stand Push Ups
3 Overhead Squats (40kg/30kg)
*Scaling options are available!
Event starts at 13:30 at Atarim! See you then!
WOD 24/11/17
/in WOD /by Maayan MoskowSpecial Edition #KipforCure T-shirts have arrived!
All proceed go directly to IsrALS to help fund research to fight ALS.
These are Dry-Fit T-shirts and are being sold for 75NIS!
——-
In addition, CrossFit Tel Aviv will offer a 25% discount off of any of other apparel when bought with a Kip For Cure Shirt…
——-
…And anyone who purchases a T-shirt this week will be entered into a raffle to win a free Personal Training session!
Skill: Power Snatch Practice
MetCon: OPEN 15.1a
Complete As Many Rounds as Possible in 9 minutes
15 Toes-to-Bars
10 Deadlifts (52.5/35 kg)
5 Snatches (52.5/30 kg)
Ask Coach for MOD
Endurance:
“The Ghost…PLUS”
10 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed