This Week (week of 2/8):
Tuesday Night: NO Odd Object Training and NO Olympic Weightlifting. There will be a one time only Intermediate WOD on Tuesday in its place.
Thursday Night: No Olympic Weightlifting
Atarim
Strength:
Pull
Depending on athletes goal
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC: archer chinups on rings or progression then
Metcon:
15-12-9-6-3
Pullup
Purpee
Goblet squat 24/16
Intermediate
Straight leg snatch tech.
then
TochNGo Snatch Practice. then
“Isabel”
30 reps for time:
Snatch (135 lbs)
Dizingoff
Strength:
Pull
Depending on athletes goal
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC: archer chinups on rings or progression then
Metcon:
16 min EMOM:
even min
3-5 Strict chinup
odd minute
5 OH squats 40/30
This Week (week of 2/8):
Sunday Night: NO evening classes at Dizengoff. ALL CrossFit classes on Sunday evening will be held at Atarim. (This is a one time only occurence, additional training spots will be made available)(For those of you that take Pole Dancing, the group will still meet at Dizengoff on Sunday night)
Monday Night: No Gymnastics
Tuesday Night: NO Odd Object Training and NO Olympic Weightlifting. There will be a one time only Intermediate WOD on Tuesday in its place.
Thursday Night: No Olympic Weightlifting
Strength:
Backsquat
0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
Cond:
15 min AMRAP:
400m run OR row OR 100 DU (athlete/coach chooses. Can switch between rounds)
15 Goblet Squat (24/16)
15 Burpees
Intermediate CrossFit
COMPLETE AT OPEN GYM!
Shoulder+wrist mobility drills.
Then establish 5RM Push press.
MetCon: For time
25 ring dips
50 wall balls
100 DU
50 burpee over the box jump (jump on the box then turn, no needs for full ext. on the box.) 60/50 cm
25 deficit (25 kg plate)/regular HSPU
Rest and then Accessory work
4*6 KB strict press
3*15-20 Triceps ext.
WOD 4/8/15
/in WOD /by Jake MillerMobility
This Week (week of 2/8):
Tuesday Night: NO Odd Object Training and NO Olympic Weightlifting. There will be a one time only Intermediate WOD on Tuesday in its place.
Thursday Night: No Olympic Weightlifting
Atarim
Strength:
Pull
Depending on athletes goal
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC: archer chinups on rings or progression
then
Metcon:
15-12-9-6-3
Pullup
Purpee
Goblet squat 24/16
Intermediate
Straight leg snatch tech.
then
TochNGo Snatch Practice.
then
“Isabel”
30 reps for time:
Snatch (135 lbs)
Dizingoff
Strength:
Pull
Depending on athletes goal
5 sets
BMU: MAX effort false grip pullup
RMU: Max effort false grip chinup on rings
1AC: archer chinups on rings or progression
then
Metcon:
16 min EMOM:
even min
3-5 Strict chinup
odd minute
5 OH squats 40/30
Post your results to the Whiteboard.
WOD 3/8/15
/in WOD /by Maayan MoskowThis Week (week of 2/8):
Tuesday Night: NO Odd Object Training and NO Olympic Weightlifting. There will be a one time only Intermediate WOD on Tuesday in its place.
Thursday Night: No Olympic Weightlifting
Atarim
Strength:
bench press
0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
Metcon:
Partner Wod 11 minutes:
P-1 Wallballs 18 reps
P-2 Amrap
HPC 60/40
Minimum weight is 40/30
Scale to KB swings AHAP
Dizengoff
Strength:
bench press
0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
Metcon:
in pairs i go u go
80 Double unders
70situps
60 ring dips
50burpees
40goblet lunge 24/16
30HSPU
20diamond pushups
Post your scores to the Whiteboard.
WOD 2/8/15
/in WOD /by Maayan MoskowWorkout of the Day
This Week (week of 2/8):
Sunday Night: NO evening classes at Dizengoff. ALL CrossFit classes on Sunday evening will be held at Atarim. (This is a one time only occurence, additional training spots will be made available)(For those of you that take Pole Dancing, the group will still meet at Dizengoff on Sunday night)
Monday Night: No Gymnastics
Tuesday Night: NO Odd Object Training and NO Olympic Weightlifting. There will be a one time only Intermediate WOD on Tuesday in its place.
Thursday Night: No Olympic Weightlifting
Strength:
Backsquat
0-1:5×5 with elements weight
1-6: find 5RM
6+: find 1RM
Cond:
15 min AMRAP:
400m run OR row OR 100 DU (athlete/coach chooses. Can switch between rounds)
15 Goblet Squat (24/16)
15 Burpees
Intermediate CrossFit
COMPLETE AT OPEN GYM!
Shoulder+wrist mobility drills.
Then establish 5RM Push press.
MetCon: For time
25 ring dips
50 wall balls
100 DU
50 burpee over the box jump (jump on the box then turn, no needs for full ext. on the box.) 60/50 cm
25 deficit (25 kg plate)/regular HSPU
Rest and then Accessory work
4*6 KB strict press
3*15-20 Triceps ext.
Post your scores to the Whiteboard.