Events are as follows:
2013 RFA skill events:
Skill event 1- Max Effort L-sit (capped at 2 minutes)
Scaled devision: max weighted plank 25/15 kg
Skill event 2 – Max Double unders in 2 minutes
Scaled devision: max single unders in 2 minutes
Work capacity:
Reverse “Elizabeth”
21-15-9
Ring dips
Clean 60/40
Scaling devision:
1) 50/30 ring dips
2) 40/20 ring dips
3) 60/40 ring pushups
4) 50/30 ring pushups
5) 40/20 ring pushups
6) KBS / ring pushups
7) any barbell/KBS + HRPU
*Any RXd score is better than a scaled score
* in event 3 any rxd is better than scale #1, which is better than scale #2 etc
WOD 30/5/15
/in WOD /by Maayan MoskowCrossFit Tel Aviv May 2015 Competition WOD
Events are as follows:
2013 RFA skill events:
Skill event 1- Max Effort L-sit (capped at 2 minutes)
Scaled devision: max weighted plank 25/15 kg
Skill event 2 – Max Double unders in 2 minutes
Scaled devision: max single unders in 2 minutes
Work capacity:
Reverse “Elizabeth”
21-15-9
Ring dips
Clean 60/40
Scaling devision:
1) 50/30 ring dips
2) 40/20 ring dips
3) 60/40 ring pushups
4) 50/30 ring pushups
5) 40/20 ring pushups
6) KBS / ring pushups
7) any barbell/KBS + HRPU
*Any RXd score is better than a scaled score
* in event 3 any rxd is better than scale #1, which is better than scale #2 etc
WOD 29/5/15
/in WOD /by cftaAtarim
Strength
Conventional Deadlift
0-1: practice sets of with weight from elements
2-6: Establish 5RM
6+: Establish 1RM
then
Metcon
30 front squat
30 pullup
30 thruster
30 KBS 32/24
30 pushpress
30 burpee
30 Wallball
30 Goblet squat 32/24
Intermediate
Rest day/Sign up for the competition
Dizengoff
Skills class (11:00): RMU
Strength
Front squat
0-6:
Establish 5RM*
6+: establish 1 RM**
*3x5x90% 5RM
**5x3x70
%1RM
then
Metcon
15 min AMRAP
5 Burpee box jump
10 Kipping ring dip
15 pullup
Post your results to the Whiteboard.
WOD 28/5/15
/in WOD /by cftaAtarim & Dizingoff
Technique
L-Sits
then
Strength
5 attempts
ME L-sits
then
L-Sits
Strength:
5 attempts
ME L-sits
Metcon
For time:
50 Strict chinups
50 Pistols
50 Wallballs
Post your results to the Whiteboard.