WOD 6/5/15 May 5, 2015/in WOD /by Maayan MoskowAtarim Warmup: 100 double unders Strength: Shoulder press 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x3x80% 1x3x85% 1xMAXx90% Metcon: 1K Run 30 S2OH 60/40 100 DU Intermediate CrossFit (Atarim 19:00) Independent warmup. 15 min Establish max weight for Hang Clean+front squat+Jerk. MetCon: 30 Back Squats 45/30 kg 15 Push press 45/30 kg 20 Front Squats 15 push press 10 OHS 15 push press 18 min time cap. Strength & Accessory WOD (Atarim 20:00) Str: behind the neck press 4×8 Tech: Sot’s press then 3×10 Sot’s press. Accessory: 1) One arm press 3×10 2) Dumbbell Flys 2×12-5 3) Triceps extensions 100 reps any order Dizengoff Strength: Shoulder press 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x3x80% 1x3x85% 1xMAXx90% Metcon: 21-15-9 Hand stand pushups Wallball Toes to bar Cashout: Max L-sit immediately followed by max plank Post your scores to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-05-05 17:46:302015-05-05 17:46:30WOD 6/5/15
WOD 5/5/15 May 4, 2015/in WOD /by Maayan MoskowAtarim Strength Back squat 0-1: sets of 5 with weight from elements 2-6: 3×5 (add 2.5kg from last week) 6+: 1x3x80% 1x3x85% 1xMAXx90% then Metcon 15min AMRAP 10 OHL 60/40 (Unbroken) 10 HRPU 10 V-ups Dizengoff Total-fit with ADI ROTEM !! Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-05-04 17:55:572015-05-04 17:55:57WOD 5/5/15
WOD 4/5/15 May 3, 2015/in WOD /by Maayan MoskowAtarim Technique: Double unders Metcon: 20 Min AMRAP: ME Unbroken strict chinups 50 DU Dizengoff Technique: HS Holds/Walking Metcon: 16 Min AMRAP: 5 Burpee chinup 10 Wallball 10 KB thruster 16/12 Post your scores to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-05-03 17:07:412015-05-03 17:07:41WOD 4/5/15
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WOD 6/5/15
/in WOD /by Maayan MoskowAtarim
Warmup:
100 double unders
Strength:
Shoulder press
0-1: sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+:
1x3x80%
1x3x85%
1xMAXx90%
Metcon:
1K Run
30 S2OH 60/40
100 DU
Intermediate CrossFit (Atarim 19:00)
Independent warmup.
15 min Establish max weight for
Hang Clean+front squat+Jerk.
MetCon:
30 Back Squats 45/30 kg
15 Push press 45/30 kg
20 Front Squats
15 push press
10 OHS
15 push press
18 min time cap.
Strength & Accessory WOD (Atarim 20:00)
Str: behind the neck press 4×8
Tech: Sot’s press
then
3×10 Sot’s press.
Accessory:
1) One arm press 3×10
2) Dumbbell Flys 2×12-5
3) Triceps extensions 100 reps any order
Dizengoff
Strength:
Shoulder press
0-1: sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+:
1x3x80%
1x3x85%
1xMAXx90%
Metcon:
21-15-9
Hand stand pushups
Wallball
Toes to bar
Cashout: Max L-sit immediately followed by max plank
Post your scores to the Whiteboard.
WOD 5/5/15
/in WOD /by Maayan MoskowAtarim
Strength
Back squat
0-1: sets of 5 with weight from elements
2-6: 3×5 (add 2.5kg from last week)
6+:
1x3x80%
1x3x85%
1xMAXx90%
then
Metcon
15min AMRAP
10 OHL 60/40 (Unbroken)
10 HRPU
10 V-ups
Dizengoff
Total-fit with ADI ROTEM !!
Post your results to the Whiteboard.
WOD 4/5/15
/in WOD /by Maayan MoskowAtarim
Technique:
Double unders
Metcon:
20 Min AMRAP:
ME Unbroken strict chinups
50 DU
Dizengoff
Technique:
HS Holds/Walking
Metcon:
16 Min AMRAP:
5 Burpee chinup
10 Wallball
10 KB thruster 16/12
Post your scores to the Whiteboard.