“Amanda”
9-7-5 reps for time of:
Muscle-ups
Snatches (60/40 Kg)
Here is Games competitor camille Leblanc-bazinet performing “amanda” with 60kg (mens RXd Weight)
Dizengoff
Technique
Kipping pullup practice then
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
Check out this awesome video from “Crossfit STL” showing how no matter what your level of fitness is, anything can be modified up or down and still allow each of us to train high intensity together, KEEPING CROSSFIT A COMMUNITY!
WOD 15/5/15
/in WOD /by Maayan MoskowAtarim and Dizengoff
Strength:
Back squat
0-1: sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+:
1x5x75%
1x3x85%
1xMaxX95
Technique:
Double unders
MetCon:
9 minutes
1 min Max effort L-chinup
1min Max effort Double unders (Substitute with Wallballs if DU cannot be performed at all)
1 min rest
here is some backsquat motivation by finnish weightlifter Milko Tokola
Post your scores to the Whiteboard.
WOD 14/5/15
/in WOD /by cftaAtarim
Technique
Snatch
then
“Amanda”
9-7-5 reps for time of:
Muscle-ups
Snatches (60/40 Kg)
Here is Games competitor camille Leblanc-bazinet performing “amanda” with 60kg (mens RXd Weight)
Dizengoff
Technique
Kipping pullup practice
then
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
Check out this awesome video from “Crossfit STL” showing how no matter what your level of fitness is, anything can be modified up or down and still allow each of us to train high intensity together, KEEPING CROSSFIT A COMMUNITY!
Post your results to the Whiteboard.
WOD 13/5/15
/in WOD /by cftaAtarim
Strength
Ring dips
8x3x5RM
then
Metcon
15 Min AMRAP
10 Shoulder to overhead (60/40)
40 DU
Strength & Accessory
Floor press 4×8
Accessory.
Weighted bar dips
JM press 3×10
triceps ext. 100 reps
Dizengoff
Strength
Ring dips
8x3x5RM
then
Metcon
3RFT
5 Wall Climbs
10 Strict L-chinups
20 airsquats
30 Double unders
Post your results to the Whiteboard.