WOD 22/2/15 February 21, 2015/in WOD /by Maayan MoskowCrossFit Atarim technique: floor press strength: floor 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% metcon: 3 Rounds for time: 10 box jump 15 Wallball 20 ring pushup CrossFit Dizengoff Strength: 5xmax strict ring dip Metcon: metcon: 3 Rounds for time: 10 box jump 15 Wallball 20 ring pushup Intermediate CrossFit Tech: Ring Dip efficiency Kipping/strict MetCon: Tabata – Row (Cal) – Ring Dips – Pull Up – Box Jumps * each exercise 8 rounds of tabata. 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 Moskow2015-02-21 21:34:292015-02-21 21:34:29WOD 22/2/15
WOD 21/2/15 February 20, 2015/in WOD /by Maayan Moskow19:00 Bar-Lympics at Mike’s Place Tel Aviv on the Tayelet! Workout of the Day Strength: Make up any missed lifts from this week (front squat/floor press/deadlift/shoulder press) then Metcon: for time: 100 KB swing 24/16 100 airsquat 50 pullups 50 HSPU 25 clapping pushup 25 TTB 10 RMU Intermediate CrossFit 5RFT 5 Hang power snatch 50/30 kg 7 Overhead squats 50/30 kg 9 Thrusters 50/30 kg 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 Moskow2015-02-20 11:11:472015-02-20 11:11:47WOD 21/2/15
WOD 20/2/15 February 19, 2015/in WOD /by cftaAtarim Strength shoulder press 0-1 practice sets of 5 with weight from elements 1-6 5×5 (add 2.5 from last week) 6+ Establish 1RM then Metcon 10 min AMRAP “Cindy” 5 pullup 10 pushup 15 squat 2 min rest 5 min AMRAP 3 ring dips 5 TTB 7 Burpees Intermediate crossfit Strength Same as regular class or work on some skill. then MetCon OPEN 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (65/45 kg) 10 Toes to bar 15 Wall balls (20/12 lbs) 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 cfta2015-02-19 19:49:132015-02-19 19:49:13WOD 20/2/15
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WOD 22/2/15
/in WOD /by Maayan MoskowCrossFit Atarim
technique: floor press
strength: floor 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%
metcon:
3 Rounds for time:
10 box jump
15 Wallball
20 ring pushup
CrossFit Dizengoff
Strength:
5xmax strict ring dip
Metcon:
metcon:
3 Rounds for time:
10 box jump
15 Wallball
20 ring pushup
Intermediate CrossFit
Tech: Ring Dip efficiency Kipping/strict
MetCon:
Tabata
– Row (Cal)
– Ring Dips
– Pull Up
– Box Jumps
* each exercise 8 rounds of tabata.
Post your scores to the Whiteboard.
WOD 21/2/15
/in WOD /by Maayan Moskow19:00 Bar-Lympics at Mike’s Place Tel Aviv on the Tayelet!
Workout of the Day
Strength:
Make up any missed lifts from this week
(front squat/floor press/deadlift/shoulder press)
then
Metcon:
for time:
100 KB swing 24/16
100 airsquat
50 pullups
50 HSPU
25 clapping pushup
25 TTB
10 RMU
Intermediate CrossFit
5RFT
5 Hang power snatch 50/30 kg
7 Overhead squats 50/30 kg
9 Thrusters 50/30 kg
Post your scores to the Whiteboard.
WOD 20/2/15
/in WOD /by cftaAtarim
Strength
shoulder press
0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
then
Metcon
10 min AMRAP “Cindy”
5 pullup
10 pushup
15 squat
2 min rest
5 min AMRAP
3 ring dips
5 TTB
7 Burpees
Intermediate crossfit
Strength
Same as regular class or work on some skill.
then
MetCon
OPEN 11.5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (65/45 kg)
10 Toes to bar
15 Wall balls (20/12 lbs)
Post your results to the Whiteboard.