(25min)
Press
0-1 month training experience:
practice sets of 5 with weight from elements
1-6:
5 x 5 add 2.5 kg from last week
6+
1 Warmup set
1 x 5 x 75%
1 x 3 x 85%
1 x MAX x 95% *
5 x 10 x 50%
*use spotter to force 2 extra reps then
Metcon
EMOM 12:
even: 6 strict ring dip
odd: 6 strict chinup
Competitors WOD
CrossFit Games Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lb / 90lb)
10 Muscle-ups
Dizengoff
Skills 1815 – Handstands
Metcon:
for time:
400m run
200m row
100 DU
75 squat
60 situps
50 pushups
40 toes to bar
30 ringdip
20m handstand walk/shoulder taps
10 muscle up
WOD 4/2/2015
/in WOD /by cftaAtarim
Strength
(25min)
Press
0-1 month training experience:
practice sets of 5 with weight from elements
1-6:
5 x 5 add 2.5 kg from last week
6+
1 Warmup set
1 x 5 x 75%
1 x 3 x 85%
1 x MAX x 95% *
5 x 10 x 50%
*use spotter to force 2 extra reps
then
Metcon
EMOM 12:
even: 6 strict ring dip
odd: 6 strict chinup
Competitors WOD
CrossFit Games Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lb / 90lb)
10 Muscle-ups
Dizengoff
Skills 1815 – Handstands
Metcon:
for time:
400m run
200m row
100 DU
75 squat
60 situps
50 pushups
40 toes to bar
30 ringdip
20m handstand walk/shoulder taps
10 muscle up
*order does not matter
Post your results to the Whiteboard.
WOD 3/2/15
/in WOD /by Maayan MoskowAtarim
Technique:
RMU
then
Metcon:
3 RFT:
9 RMU
7 Pistols per leg
5 TTB
Dizengoff
Strength
perform 1 set set of max effort strict pullups
then
EMOM 10 perform 40% of max
then
Metcon:
3 RFT
800m run
25 ring pushups
Post your results to the Whiteboard.
WOD 2/2/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength (25min)
Squat
0-1 month training experience:
practice sets of 5 with weigtht from elements
1-6:
5×5 add 2.5 kg from last week
6+
1Warmup set
1x5x75%
1x3x85%
1xMAXx95%
5x10x50%
then
Metcon:
5RFT
12 kb swing 32/24
50m all out sprint (on tayelet)
CrossFit Dizengoff
1815: Skills: Ring Muscle Up
Technique:
Handstands
then
Metcon:
21-15-9
Box jump
Ring dips
Situps
Post your scores to the Whiteboard.