Strength:
Floor press
0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
(if this is your first time doing floor press or feel uncomfortable establish 3RM intead of 1 RM) then
Conditioning:
12 min AMRAP
4 ring dips/ ring pushups
6 clapping pushups
jumping lunges
12 pistols
CrossFit Dizengoff
18:15 Skills Class (kipping pullup & bar muscle up)
WOD 16/2/15
/in WOD /by Maayan MoskowCrossFit Atarim
Technique:
Floor press
Strength:
Floor press
0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM
(if this is your first time doing floor press or feel uncomfortable establish 3RM intead of 1 RM)
then
Conditioning:
12 min AMRAP
4 ring dips/ ring pushups
6 clapping pushups
jumping lunges
12 pistols
CrossFit Dizengoff
18:15 Skills Class (kipping pullup & bar muscle up)
Technique:
Double under practice
then
MetCon:
21*15*9
HSPU
pullups
jumping lunge
*30 double unders between each round
Post your scores to the Whiteboard.
WOD 15/2/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength (20min):
Deadlift
0-1 practice sets of 5 with weight from elements
1-6
5×5 (add 2.5 from last week)
6+ Establish 1RM*
* if you have established 1RM on saturday perform 1x5x75%
1x5x80%
1xMAXx85%
then
MetCon:
20-15-10
KB swing 32/24
goblet squat 32/24
strict chinup
CrossFit Dizengoff
Strength:
3xmax 1 arm chinup/archer chinup/chinup
then
Metcon:
3 RFT:
30 DU
20 Ring dips
10 Wallball
Intermediate WOD:
EMOM FOR
20 min
-even min 10 Toes 2 bar
-od min 10 ring dips
then Karen
150 wall balls 20/12 lb
Post your scores to the Whiteboard.
WOD 14/2/15
/in WOD /by Maayan MoskowWorkout of the Day
Competition WOD Crossfit Total
heres kevin cornell hitting a 1500lbs total
https://www.youtube.com/watch?v=vRTeFwdI7gk
Post your scores to the Whiteboard.