Complete at open gym. Shoulder+wrist mobility. Skill work at less 20 min: work on your weakness: kipping/butterfly pull ups/ Rope climbs/ Handstand walk/ Double/Triple unders. Accessory work: 60 reps any order of quality form laterall raises. 100 reps of triceps ext. MetCon: EMOM for 10 min. 100m sprint.
WOD 30/8/15
/in WOD /by Maayan MoskowPre class Mobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be
Atarim
Strength: push 5 sets by personal program
Metcon: Barbell Complex
10 Minutes For Quality
1 Clean
1 Front Squat
1 pushpress
1 Power Jerk/Split Jerk
Add weight each round
Dizengoff
Strength: push 5 sets by personal program
Technique: KB Clean & Jerk
Metcon: 1 Arm long cycle:
10 Min AMRAP KB Clean & Jerk
Intermediate
Complete at open gym.
Shoulder+wrist mobility.
Skill work at less 20 min: work on your weakness: kipping/butterfly pull ups/ Rope climbs/ Handstand walk/ Double/Triple unders.
Accessory work:
60 reps any order of quality form laterall raises.
100 reps of triceps ext.
MetCon:
EMOM for 10 min.
100m sprint.
WOD 29/8/15
/in WOD /by Maayan MoskowAugust Throwdown!
3 Rounds For Time of:
400m row
20 Kettlebell swing (24/16)
10 HSPU
– scaled heats will be lighter weight swings, and hand release pushups
***Event will be held at DIZENGOFF! (Reines 1)
*** Athletes should arrive at 13:30 for warm up and instructions
WOD 28/8/15
/in WOD /by cftaMobility
Atarim
Strength:
Legs & Pull (Superset)
Deadlift:
0-1: 5×5 weight from elements
1-6: 5×5 add 2.5kg from last week
6+: 1x5x75% 1x3x85% 1xMAXx95% 2x10x50%
Superset with:
Pulls- 5 sets By personal program
then
Metcon:
3 RFT
400m Run
15 pushups
15 airsquats
15 situps
15 pullups
Intermediate Crossfit
Independent part: overhead mobility + warmup
then
Class 10:00.
EMOM for 10 min.
10 strict toes to bar.
then
“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (2 pood)
Post your results to the Whiteboard.