WOD 10/2/15 February 9, 2015/in WOD /by cftaAtarim & Dizengoff Skills 1815 (Dizengoff) – Handstands Technique Ring muscle up then Metcon 14 min Amrap: 2 RMU* 4 HSPU 8 pistol 10 K2E *scale to BMU if you cannot perform RMU here is some inspiration: 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 cfta2015-02-09 18:08:532015-02-09 18:08:53WOD 10/2/15
WOD 9/2/15 February 9, 2015/in WOD /by Maayan MoskowCrossFit Atarim Strength (15 min): Back squat 0-1 month training experience: practice sets of 5 with weight from elements 1-6: 3×5 +2.5 kg from last week 6+ Deload week 1x5x60% 1x5x65% 1x5x70% MetCon: 3 Rounds for quality -8 KB swing AHAP -frog jumps up stairs, max stairs per jump CrossFit Dizengoff 18:15 Skills class: Double Unders Technique: kipping pullup https://www.youtube.com/watch?v=XPzAy3Kkj3E Metcon: 21-15-9 Pullup wallball perform 5 box jumps between each round *tape up your hands BEFORE class starts, dont waste time on this during class. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-02-09 07:47:572015-02-09 07:47:57WOD 9/2/15
WOD 8/2/15 February 8, 2015/in WOD /by Maayan MoskowCrossFit Atarim Strict shoulder press 0-1 month training experience: practice sets of 5 with weight from elements 1-6: 3×5 +2.5 kg from last week 6+ Deload week 1x5x60% 1x5x65% 1x5x70% Metcon: 5 RFT: 10 strict HSPU 5 pistol per leg 400m run CrossFit Dizengoff Strength: EMOM 12 even – 8 strict Ring dip odd – 8 strict chinup Metcon: 5 RFT: 10 strict HSPU 5 pistol per leg 400m run Intermediate Class Skill: Pull up efficiency: kip/butterfly/ Chest to bar MetCon: 3 Rounds for reps 1 min ME Row (cal) 1 min ME C2B Pull ups 1 min ME Box Jumps 1 min ME Toes to bar 1 min REST. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-02-08 01:24:252015-02-08 01:24:25WOD 8/2/15
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WOD 10/2/15
/in WOD /by cftaAtarim & Dizengoff
Skills 1815 (Dizengoff) – Handstands
Technique
Ring muscle up
then
Metcon
14 min Amrap:
2 RMU*
4 HSPU
8 pistol
10 K2E
*scale to BMU if you cannot perform RMU
here is some inspiration:
Post your results to the Whiteboard.
WOD 9/2/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength (15 min):
Back squat
0-1 month training experience:
practice sets of 5 with weight from elements
1-6:
3×5 +2.5 kg from last week
6+ Deload week
1x5x60%
1x5x65%
1x5x70%
MetCon:
3 Rounds for quality
-8 KB swing AHAP
-frog jumps up stairs, max stairs per jump
CrossFit Dizengoff
18:15 Skills class: Double Unders
Technique:
kipping pullup
https://www.youtube.com/watch?v=XPzAy3Kkj3E
Metcon:
21-15-9
Pullup
wallball
perform 5 box jumps between each round
*tape up your hands BEFORE class starts, dont waste time on this during class.
WOD 8/2/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strict shoulder press
0-1 month training experience:
practice sets of 5 with weight from elements
1-6:
3×5 +2.5 kg from last week
6+ Deload week
1x5x60%
1x5x65%
1x5x70%
Metcon:
5 RFT:
10 strict HSPU
5 pistol per leg
400m run
CrossFit Dizengoff
Strength:
EMOM 12
even – 8 strict Ring dip
odd – 8 strict chinup
Metcon:
5 RFT:
10 strict HSPU
5 pistol per leg
400m run
Intermediate Class
Skill: Pull up efficiency: kip/butterfly/ Chest to bar
MetCon:
3 Rounds for reps
1 min ME Row (cal)
1 min ME C2B Pull ups
1 min ME Box Jumps
1 min ME Toes to bar
1 min REST.