WOD 25/2/15 February 24, 2015/in WOD /by cftaAtarim Strength Shoulder press 0-1 months: practice sets of 5 with weight from elements 1-6 3×5 (add 2.5kg from last week) 6+ 1x5x75% 1x5x80% 1xMex85 then Metcon 21-15-9 HSPU OHS 40/25 Competitors WOD 2011 Regional Event 4 For time: 100 Pull-ups 100 Kettlebell swings (24 / 16 kg) 100 Double-unders 100 Overhead squats (95 / 65 lbs) *25 min time cap. * Come earlier for independent warmup Dizengoff Skills 1815 – Double unders Technique Kipping pullup then Metcon 100 pullups for time every 10 reps perform 5 Box jumps 5 TTB Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-02-24 18:30:272015-02-24 18:30:27WOD 25/2/15
WOD 24/2/15 February 23, 2015/in WOD /by cftaAtarim Technique: Power snatch then Metcon: 4 rounds for quality 10 powersnatch 40/25 20 unbroken Double unders Dizengoff Technique: Pistols & HSPU then Metcon: 20-16-14 HSPU Pistols Situps Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 cfta /wp-content/uploads/2015/09/cfta-logo3.png cfta2015-02-23 18:52:282015-02-23 18:52:28WOD 24/2/15
WOD 23/2/15 February 22, 2015/in WOD /by Maayan MoskowCrossFit Atarim Technique: front squat Strength: Front squat 0-1 months: practice sets of 5 with weight from elements 1-6 3×5 (add 2.5kg from last week) 6+ 1x5x75% 1x5x80% 1xMEx85% MetCon: 12 min AMRAP 20 Goblet squat 24/16 20 pullups Cashout: Tabata pushups CrossFit Dizengoff 1815 Skills Class: Double Unders Technique: Double unders Metcon: 5 RFT 30 DU 15 Pullup 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 Moskow2015-02-22 16:45:562015-02-22 16:45:56WOD 23/2/15
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WOD 25/2/15
/in WOD /by cftaAtarim
Strength
Shoulder press
0-1 months: practice sets of 5 with weight from elements
1-6 3×5 (add 2.5kg from last week)
6+ 1x5x75%
1x5x80%
1xMex85
then
Metcon
21-15-9
HSPU
OHS 40/25
Competitors WOD
2011 Regional Event 4
For time:
100 Pull-ups
100 Kettlebell swings (24 / 16 kg)
100 Double-unders
100 Overhead squats (95 / 65 lbs)
*25 min time cap.
* Come earlier for independent warmup
Dizengoff
Skills 1815 – Double unders
Technique
Kipping pullup
then
Metcon
100 pullups for time
every 10 reps perform
5 Box jumps
5 TTB
Post your results to the Whiteboard.
WOD 24/2/15
/in WOD /by cftaAtarim
Technique:
Power snatch
then
Metcon:
4 rounds for quality
10 powersnatch 40/25
20 unbroken Double unders
Dizengoff
Technique:
Pistols & HSPU
then
Metcon:
20-16-14
HSPU
Pistols
Situps
Post your results to the Whiteboard.
WOD 23/2/15
/in WOD /by Maayan MoskowCrossFit Atarim
Technique: front squat
Strength:
Front squat
0-1 months: practice sets of 5 with weight from elements
1-6 3×5 (add 2.5kg from last week)
6+ 1x5x75%
1x5x80%
1xMEx85%
MetCon:
12 min AMRAP
20 Goblet squat 24/16
20 pullups
Cashout:
Tabata pushups
CrossFit Dizengoff
1815 Skills Class: Double Unders
Technique:
Double unders
Metcon:
5 RFT
30 DU
15 Pullup
Post your scores to the Whiteboard.