WOD 3/3/15 March 2, 2015/in WOD /by Maayan MoskowQuickie WOD 20 min AMRAP 10 KB walking lunge 10 situps 5 burpees Atarim Technique: Clean then Metcon: 12 min AMRAP 5 Clean 80/50 10 situp 15 Pushup Dizengoff Technique: Ring muscle up then Metcon: 12 min AMRAP 2 RMU 4 HSPU 6 Wallball 8 TTB 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 Moskow2015-03-02 19:34:032015-03-02 19:34:03WOD 3/3/15
WOD 2/3/15 March 1, 2015/in WOD /by Maayan MoskowCrossFit Atarim Strength Front Squat 0-1 month training experience sets of 5 1-6 3×5 (add 2.5 kg from last time) 1x3x80% 1x3x85% 1xMEx90% 5 RFT 10 Goblet squat 32/24 10 OH lunge 25/15 15 situps CrossFit Dizengoff Metcon: for time: 50 chinup 50 pushup 50 situp 50 airsquat 50 DU 50 jumping lunge 50 HSPU 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 Moskow2015-03-01 19:33:262015-03-01 19:33:26WOD 2/3/15
WOD 1/3/15 February 28, 2015/in WOD /by Maayan MoskowCrossFit Atarim Technique: floor press Strength Floor press 0-1 month training experience sets of 5 1-6 3×5 (add 2.5 kg from last time) 1x3x80% 1x3x85% 1xMEx90% Metcon 4 Rounds for reps 1 min ME clapping pushups 1 min ME Plank 1 min pistols / jump squat 1 min burpees Morning Quickie 4 tabata rds of: KB swing Stepups (add weight as needed) pullups / Ring rows CrossFit Dizengoff Technique: kipping ring dips Strength: 3 sets of ME strict ring dip + ME kipping ring dips 2 min rest Metcon 4 Rounds for reps 1 min ME clapping pushups 1 min ME Plank 1 min pistols / jump squat 1 min burpees 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 Moskow2015-02-28 19:43:352015-02-28 19:43:35WOD 1/3/15
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WOD 3/3/15
/in WOD /by Maayan MoskowQuickie WOD
20 min AMRAP
10 KB walking lunge
10 situps
5 burpees
Atarim
Technique:
Clean
then
Metcon:
12 min AMRAP
5 Clean 80/50
10 situp
15 Pushup
Dizengoff
Technique:
Ring muscle up
then
Metcon:
12 min AMRAP
2 RMU
4 HSPU
6 Wallball
8 TTB
Post your results to the Whiteboard.
WOD 2/3/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength
Front Squat
0-1 month training experience
sets of 5
1-6
3×5 (add 2.5 kg from last time)
1x3x80%
1x3x85%
1xMEx90%
5 RFT
10 Goblet squat 32/24
10 OH lunge 25/15
15 situps
CrossFit Dizengoff
Metcon:
for time:
50 chinup
50 pushup
50 situp
50 airsquat
50 DU
50 jumping lunge
50 HSPU
Post your scores to the Whiteboard.
WOD 1/3/15
/in WOD /by Maayan MoskowCrossFit Atarim
Technique:
floor press
Strength
Floor press
0-1 month training experience
sets of 5
1-6
3×5 (add 2.5 kg from last time)
1x3x80%
1x3x85%
1xMEx90%
Metcon
4 Rounds for reps
1 min ME clapping pushups
1 min ME Plank
1 min pistols / jump squat
1 min burpees
Morning Quickie
4 tabata rds of:
KB swing
Stepups (add weight as needed)
pullups / Ring rows
CrossFit Dizengoff
Technique:
kipping ring dips
Strength:
3 sets of
ME strict ring dip + ME kipping ring dips
2 min rest
Metcon
4 Rounds for reps
1 min ME clapping pushups
1 min ME Plank
1 min pistols / jump squat
1 min burpees
Post your scores to the Whiteboard.