Intermediate
Complete first part at open gym:
1) Posterior chain mobility (glute, hams, lower back)
Warmup for heavy deadlift.
Then Establish 1 RM deadlift.
Class: 18:00
Squat snatch practice 15 min.
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 14/6/15
/in WOD /by Maayan MoskowWeekly 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)
Workout of the Day
Strength:
Pushpress/ strict shoulder press
0-1: (Shoulder press) 5×5 weight from elements
2-6: pushpress 5×5 add 2.5 from last week
6+: Pushpress
1x5x75%
1x3x85%
1xMAXx95%
3x5x75%
Metcon:
“G.I Jane”
100 burpee pullups for time
scale to 10 rds of 10 burpee & 10 ring row
Post your scores to the Whiteboard.
WOD 13/6/15
/in WOD /by Maayan MoskowWorkout of the Day
Open Gym:
Complete missed lifts
Work on Snatch & Clean technique
Ask coach to give you a Metcon to do.
Intermediate
Complete first part at open gym:
1) Posterior chain mobility (glute, hams, lower back)
Warmup for heavy deadlift.
Then Establish 1 RM deadlift.
Class: 18:00
Squat snatch practice 15 min.
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 12/6/15
/in WOD /by cftaAirsquat:
0-1 – 100
2-6: 140
6+: 280
Competitors: 210 pistols
Dizengoff
Strength
Front squat
0-1 (Back squat): sets of 5 (weight from elements
2-6: 5×5 (add2.5 kg from last week)
6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then
Metcon
For time:
50 KB Swing 24/16 kg
25 Push-up
50 Box jump
25 Pull-up
Atarim
Strength
Deadlift
0-1: sets of 5 (weight from elements)
2-6: 5×5 (add2.5 kg from last week)
6+: 1x3x80%
1x3x85%, 1xMax x 90%
3x3x80%
then
Metcon
For time:
50 KB Swing 24/16 kg
25 Push-up
50 Box jump
25 Pull-up
Intermediate
Independent part
Shoulder mobility + Warmup
then
Class: 10:00.
12 min EMOM:
– Even min 2 legless rope climbs /negative
– Odd min 10 strict toes 2 bar.
then
MetCon
5RFT
30 Wall balls 20/12 lb
20 knees 2 elbows
10 HSPU
Post your results to the Whiteboard.