*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
WOD 5/9/15
/in WOD /by Maayan MoskowOpen gym:
work on missed strength, practice skills, and do a metcon recommended by coach
Intermediate:
Mens challenge event 4.
15 OHS 70/45 KG.
30 Toes 2 bar
15 OHS
30 Ring dips
WOD 4/9/15
/in WOD /by cftaPre class Mobility
Atarim
Strength: Legs & Pull
Deadlifts
0-1: 5×5 with weight from elements class
1-6: 5×5 Find new 5RM
Wendler: Establish new 1RM
Superset with personal pullup program
then
Metcon:
“Bear Complex”*
* Consulte with your coach about the weight
Intermediate Crossfit
Independent part:
Shoulder mobility+warmup
then
Class 10:00.
EMOM FOR 14 Min
-even min 1 legless rope climb
-odd min
10 box jumps 60/50 cm
then
MetCon:
14 min AMRAP
25 Air squats
50 DU
200 m run
Post your results to the Whiteboard.
WOD 3/9/15
/in WOD /by cftaPre class Mobility
Atarim / Dizingoff
Strength: push 5 sets by personal program
then
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)
*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post your results to the Whiteboard.