WOD 24/3/15 March 23, 2015/in WOD /by Maayan MoskowQuickie WOD 20 min AMRAP 5 box jump 10 Pushpress 40/30 30 DU Atarim Technique / strength TGU establish 1RM then Metcon 21-15-9 OHS 40/25 Burpee Dizengoff Adi’s class !! 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 Moskow2015-03-23 18:13:552015-03-23 18:13:55WOD 24/3/15
WOD 23/3/15 March 22, 2015/in WOD /by Maayan MoskowAtarim Strength: Front squat 0-1: practice sets of 5 1-6: 5×5 (add 2.5kg from last week) 6+: Establish new 1RM Metcon: 21-15-9 – Goblet squat – SDHP perform 10 strict chinup between each Round Dizengoff Technique: Kipping HSPU Metcon: for time: – 30 knee jumps / jump lunge – 3 pullup bar traverse – 30 HSPU – 3 pullup bar traverse 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 Moskow2015-03-22 18:32:152015-03-22 18:32:15WOD 23/3/15
WOD 22/3/15 March 21, 2015/in WOD /by Maayan MoskowAtarim Quickie WOD (730) 3 rounds 1min Max wallball 1min max boxjump 1min max situps 1min max pullups/ring rows 1min rest CrossFit Strength 15min: Floor press 0-1: practice sets of 5 1-6: 5×5 (add 2.5kg from last week) 6+: Establish new 1RM Metcon: 4 RFT: 400m run 15 ring pushups 15 box jumps Dizengoff Strength: 3xME-1strict ring muscle up+2ring dips (or superset max chinup+max ring dip) Metcon: 4 RFT: 400m run 15 ring pushups 15 box jumps Intermediate CrossFit (2115) Skill: Burpee efficiency MetCon: 30-20-10 reps of Burpee box jump 60/50 cm Row (cal) 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 Moskow2015-03-21 19:27:232015-03-21 19:27:23WOD 22/3/15
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WOD 24/3/15
/in WOD /by Maayan MoskowQuickie WOD
20 min AMRAP
5 box jump
10 Pushpress 40/30
30 DU
Atarim
Technique / strength
TGU
establish 1RM
then
Metcon
21-15-9
OHS 40/25
Burpee
Dizengoff
Adi’s class !!
Post your results to the Whiteboard.
WOD 23/3/15
/in WOD /by Maayan MoskowAtarim
Strength:
Front squat
0-1: practice sets of 5
1-6: 5×5 (add 2.5kg from last week)
6+: Establish new 1RM
Metcon:
21-15-9
– Goblet squat
– SDHP
perform 10 strict chinup between each Round
Dizengoff
Technique:
Kipping HSPU
Metcon:
for time:
– 30 knee jumps / jump lunge
– 3 pullup bar traverse
– 30 HSPU
– 3 pullup bar traverse
Post your scores to the Whiteboard.
WOD 22/3/15
/in WOD /by Maayan MoskowAtarim
Quickie WOD (730)
3 rounds
1min Max wallball
1min max boxjump
1min max situps
1min max pullups/ring rows
1min rest
CrossFit
Strength 15min:
Floor press
0-1: practice sets of 5
1-6: 5×5 (add 2.5kg from last week)
6+: Establish new 1RM
Metcon:
4 RFT:
400m run
15 ring pushups
15 box jumps
Dizengoff
Strength:
3xME-1strict ring muscle up+2ring dips
(or superset max chinup+max ring dip)
Metcon:
4 RFT:
400m run
15 ring pushups
15 box jumps
Intermediate CrossFit (2115)
Skill: Burpee efficiency
MetCon: 30-20-10 reps of
Burpee box jump 60/50 cm
Row (cal)
Post your scores to the Whiteboard.