WOD 27/4/15 April 26, 2015/in WOD /by Maayan MoskowCrossFit Atarim Strength (20 min): Weighted pullup 10 min to establish establish 5RM then 10 min to complete 6×3 at 5RM weight Metcon: Partner WOD: 13 Min AMRAP P1 – run stairs (RXd+ – use sandbag/ vest) P2 – accumulate as many rouds as possible of 3 strict chinup 10 HPC 60/40 (Scale to KBSwing CrossFit Dizengoff Technique: Kipping pullup Metcon: 15 min AMRAP P1- 30 Wallball P2 – AMRAP of 3 strict chinup 7 diamond pushup 11 jumping lunge per leg 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 Moskow2015-04-26 18:12:122015-04-26 18:12:12WOD 27/4/15
WOD 26/4/15 April 25, 2015/in WOD /by Maayan MoskowWorkout of the Day Strength: Shoulder Press 0-1 month training experience: practice sets of 5 with weight from elements 2-6: 2 warmup sets, then 3x5x90% of 5RM (if you dont have accurate 5RM use this time to find it) 6+: 1x5x65% of 1RM 1x5x75% 1xMAXx85% Metcon: 20 min AMRAP: 7 Deficit HSPU 8 K2E 9 airsquat Intermediate (Dizengoff at 2115) Handstand walking practice MetCon 12 min AMRAP 30 DU 20 Wall Balls 20/14 lb 10 Strict chin ups 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 Moskow2015-04-25 17:06:432015-04-25 17:06:43WOD 26/4/15
WOD 25/4/15 April 24, 2015/in WOD /by Maayan MoskowWorkout of the Day OPEN gym all day come work on skills, complete missed strength from the past week, and do your mobility work. coaches will be available to recommend what to do Intermediate WOD 5 rounds (not for time) Power Clean+Thruster+jerk MetCon: “Elizabeth” 21-15-9 reps for time Clean 60/40 kg Ring dips 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 Moskow2015-04-24 12:28:062015-04-24 12:28:06WOD 25/4/15
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WOD 27/4/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength (20 min):
Weighted pullup
10 min to establish establish 5RM
then 10 min to complete
6×3 at 5RM weight
Metcon:
Partner WOD:
13 Min AMRAP
P1 – run stairs (RXd+ – use sandbag/ vest)
P2 – accumulate as many rouds as possible of
3 strict chinup
10 HPC 60/40 (Scale to KBSwing
CrossFit Dizengoff
Technique:
Kipping pullup
Metcon:
15 min AMRAP
P1- 30 Wallball
P2 – AMRAP of
3 strict chinup
7 diamond pushup
11 jumping lunge per leg
Post your scores to the Whiteboard.
WOD 26/4/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength:
Shoulder Press
0-1 month training experience: practice sets of 5 with weight from elements
2-6: 2 warmup sets, then 3x5x90% of 5RM (if you dont have accurate 5RM use this time to find it)
6+:
1x5x65% of 1RM
1x5x75%
1xMAXx85%
Metcon:
20 min AMRAP:
7 Deficit HSPU
8 K2E
9 airsquat
Intermediate
(Dizengoff at 2115)
Handstand walking practice
MetCon
12 min AMRAP
30 DU
20 Wall Balls 20/14 lb
10 Strict chin ups
Post your scores to the Whiteboard.
WOD 25/4/15
/in WOD /by Maayan MoskowWorkout of the Day
OPEN gym all day
come work on skills, complete missed strength from the past week, and do your mobility work. coaches will be available to recommend what to do
Intermediate WOD
5 rounds (not for time)
Power Clean+Thruster+jerk
MetCon:
“Elizabeth”
21-15-9 reps for time
Clean 60/40 kg
Ring dips
Post your scores to the Whiteboard.