Daily WOD | CrossFit Tel Aviv

WOD 9/10/17

October 9, 2017/in WOD /by Maayan Moskow

Strength: Squats
A) Back Squat 5*5*5EW
B) Back Squat 5*5*90%5RM
C+D) Front Squat 5*5*90% 5RM.
E) Squat Clean+2 Front Squat 5*1+2*90% 1RM Clean

MetCon: 3 Rounds for reps
4min AMRAPs
5 Deadlifts
7 Pull Ups
9 Box Jumps

2min rest between rounds.

A) 16/12kg Swings- J.Pull ups- 60/50cm box jumps step ups permitted
B) 50/35kg- Pull ups by ability- 60/50cm Step ups permitted.
C) 70/45kg-60/50cm
D) 100/55kg-70/60cm
E) 140/70kg- C2B- 70/60cm

WOD 8/10/17

October 7, 2017/in WOD /by Maayan Moskow

Strength: Press

A) Shoulder Press 5*5*EW
B,C,D,E) Dips By ability (Bench/Bar/ Ring (band assisted)/ Strict ring dips) 5*5-10 reps

MetCon: Partner “Double Grace”
In teams of 2 perform
60 clean&jerks for time 60/42.5kg

P1- Work
P2- Rest

*Ask coach for modifications.

WOD 6/10/17

October 5, 2017/in WOD /by Maayan Moskow

Skill: Ring Muscle Ups

Strength:

By ability

10 min EMOM

1-5 (Ring muscle ups/ False grip strict ring pulls ups/ false grip ring rows)

OR : Beast mode

10min Of Death by unbroken Ring MU

MetCon: 10-8-6-4-2 reps of

Strict (By ability) Chin ups
Strict (by ability) Dips
Weighted V-ups (quality) 12/8kg

Ask Coach for modifications.

Endurance:

Dallas 5

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 70/50kg.

7 box jumps, 60/50 cm

Then, 5 minutes of:

Turkish get-ups, 20/12kg.

Then, 5 minutes of:

7 snatches, 32.5/25kg

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.