WOD 21/4/15 April 20, 2015/in WOD /by Maayan MoskowQuickie 4 Rounds for reps 1min pullups/ring rows 1min airsquats/ goblett squat 1min pushups/HSPU 1min rest Atarim Strength Back squat 0-1 practice sets of 5 with weight from elements 1-6 Establish 5RM / 5×5 @85% of 5RM 6+ Est 1RM then Metcon EMOM 20: even ME Front squat 60/40 odd: ME V-ups 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 Moskow2015-04-20 17:29:592015-04-20 17:29:59WOD 21/4/15
WOD 20/4/15 April 19, 2015/in WOD /by Maayan MoskowWorkout of the Day Technique: kipping pullup / buttrfly / BMU (depending on abillity Strength: EMOM 10 even: ME Strict chinups odd: rest in bottom of squat Metcon: 15 min AMRAP 20 DU 15 pushups 10 pistols (per leg) 400m run 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 Moskow2015-04-19 16:54:462015-04-19 16:54:46WOD 20/4/15
WOD 19/4/15 April 18, 2015/in WOD /by Maayan MoskowCrossFit Atarim and Dizengoff Strength: Shoulder press 0-1 practice sets of 5 with weight from elements 1-6 Establish 5RM / 5×5 @85% of 5RM 6+ Est 1RM Metcon: 21-15-9 Wallball clapping pushup TTB Intermediate WOD (2115 at Dizengoff): Skill handstand walkMetCon: “Annie” 50-40-30-20-10 reps ofDouble unders Sit ups Quickie WOD (7:30) 20 min AMRAP 3xrun up stairs 5 burpees 10 pushups 15 situps 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 Moskow2015-04-18 18:19:062015-04-18 18:19:06WOD 19/4/15
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WOD 21/4/15
/in WOD /by Maayan MoskowQuickie
4 Rounds for reps
1min pullups/ring rows
1min
airsquats/ goblett squat
1min pushups/HSPU
1min rest
Atarim
Strength
Back squat
0-1 practice sets of 5 with weight from elements
1-6
Establish 5RM / 5×5 @85% of 5RM
6+ Est 1RM
then
Metcon
EMOM 20:
even ME Front squat 60/40
odd:
ME V-ups
Post your results to the Whiteboard.
WOD 20/4/15
/in WOD /by Maayan MoskowWorkout of the Day
Technique: kipping pullup / buttrfly / BMU (depending on abillity
Strength:
EMOM 10
even: ME Strict chinups
odd: rest in bottom of squat
Metcon:
15 min AMRAP
20 DU
15 pushups
10 pistols (per leg)
400m run
Post your scores to the Whiteboard.
WOD 19/4/15
/in WOD /by Maayan MoskowCrossFit Atarim and Dizengoff
Strength:
Shoulder press
0-1 practice sets of 5 with weight from elements
1-6
Establish 5RM / 5×5 @85% of 5RM
6+ Est 1RM
Metcon:
21-15-9
Wallball
clapping pushup
TTB
Intermediate WOD (2115 at Dizengoff):
Skill handstand walk
MetCon: “Annie” 50-40-30-20-10 reps of
Double unders
Sit ups
Quickie WOD (7:30)
20 min AMRAP
3xrun up stairs
5 burpees
10 pushups
15 situps
Post your scores to the Whiteboard.