open gym is a great opportunity to work out with friends from the gym, meet up and work together with no time pressure
Intermediate CrossFit
Independent part:
Hams+glute+lower back mobility.
Then:
Back Skwaat 5×70% 3×75% 3×80% 2×85%
Deadlift 5x10x60%
Class: 18:00.
Snatch practice 10 min.
Then 10 min establish max weight at: Hang snatch+overhead squat+snatch grip jerk.
MetCon:9 min AMRAP
10 Squat snatch 42,5/30 kg
50 DU
*Scaling: Guyz can perform power snatch with the same weight, or stay home, girls not less than 15 kg.
WOD 20/6/15
/in WOD /by Maayan MoskowWorkout of the Day
OPEN GYM:
Complete Missed Strength from past week:
– Strict press/Pushpress
– Squats
– Weighted Ring dips
– Deadlift
Practice Skills:
– Clean
– Jerk
– Kipping Pullup
– Double unders
Do a metcon, ask your coach to recommend one
open gym is a great opportunity to work out with friends from the gym, meet up and work together with no time pressure
Intermediate CrossFit
Independent part:
Hams+glute+lower back mobility.
Then:
Back Skwaat 5×70% 3×75% 3×80% 2×85%
Deadlift 5x10x60%
Class: 18:00.
Snatch practice 10 min.
Then 10 min establish max weight at: Hang snatch+overhead squat+snatch grip jerk.
MetCon:9 min AMRAP
10 Squat snatch 42,5/30 kg
50 DU
*Scaling: Guyz can perform power snatch with the same weight, or stay home, girls not less than 15 kg.
Post your scores to the Whiteboard.
WOD 19/6/15
/in WOD /by Maayan MoskowAtarim
Strength 15 Min:
Deadlift
0-1: 5×5 weight from elements
2-6: Deadlift 5×5 add 2.5 from last week
6+: Deadlift
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%
Metcon:
12 Min AMRAP
3 wallwalk
5 Clapping pushup
7 Box jump
Dizengoff
Strength 15 Min:
Squat:
0-1: (Backsquat) 5×5 weight from elements
2-6: Front squat 5×5 add 2.5 from last week
6+: Front squat
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%
Metcon:
12 Min AMRAP
3 wallwalk
5 Clapping pushup
7 Box jump
Intermediate CrossFit (Atarim 10:00)
Independent part.
Shoulder mobility+warmup.
Class: 10:00.
14 min EMOM of
-even min 3 Muscle ups (ring)
-odd min 5/3 strict HSPU
10 min AMRAP:
2 legless rope climbs
4 Pistols
8 KB swings 32/24 kg
Post your scores to the Whiteboard.
WOD 18/6/15
/in WOD /by cftaPre-workout Mobility
Foam roll
50 Shoulder pass through
25 barbell OHS
25 Sotts press
25 Wide row Barbell
25 scapula pushups
Weekly challenge
Perfect Plank
0-1: accumulate 15 Min Total
2-6: accumulate 28 Min
6+: accumulate 35 minutes, in sets of no less than 1:30 minutes
Competitors: 10 Min L-Sit (sets of no less than 20 sec)
Atarim / Dizengoff
Complete Missed Strength
Technique
RMU
then
Benchmark Wod
30 RMU for time
Post your results to the Whiteboard.