Open GYM: Complete missed strength from past week & practice technique
Intermediate Crossfit
Independent part: Front rack mobility drills+warmup. Class: 18:00 3rd mens challenge WOD 15-10-6 Thrusters Bar MU/ Chest 2 bar pull ups *Set of 15 with 50/25 kg, set of 10 with 70/35 kg, set of 6 with 80/45 kg.
WOD 24/8/15
/in WOD /by Jake MillerMobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be
Atarim
Strength:
Legs & Pull (Superset)
Backsquat:
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
Metcon:
3RFT
8 Hangclean 60/40
200m run
Dizengoff
Strength:
Legs & Pull (Superset)
Backsquat:
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
Metcon: 10 min ascending ladder
1+1+1
2+2+2 etc
weighted pistol
Clapping pushup
BMU
WOD 23/8/15
/in WOD /by Maayan MoskowMobility
https://www.youtube.com/watch?v=acWuLHd5Z6A&feature=youtu.be
Atarim
Buy in: 10 min Amrap Double unders/DU practice
Strength: Push 5 sets by personal program
Metcon: 4rounds for time
40 DU
20 KB Swing 24/16
Dizengoff
Buy in: 10 min Amrap Double unders/DU practice
Strength: Push 5 sets by personal program
Metcon: 4rounds for time
40 DU
20 KB Swing 24/16
WOD 22/8/15
/in WOD /by Maayan MoskowAtarim
Open GYM: Complete missed strength from past week & practice technique
Intermediate Crossfit
Independent part: Front rack mobility drills+warmup.
Class: 18:00
3rd mens challenge WOD
15-10-6
Thrusters
Bar MU/ Chest 2 bar pull ups
*Set of 15 with 50/25 kg, set of 10 with 70/35 kg, set of 6 with 80/45 kg.