Partner 2 holds bottom of airsquat and counts reps
Intermediate WOD
Skill: Ring MU
Tech: Wall Ball shots efficiency then
MetCon:
13.3 OPEN
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/12 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
Strength 15 min:
complete missed lift
0-1 month:
sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 from last week)
6+ months:
1x3x80%
1x3x85%
1xMAXx90%
if none missed practice drop snatches then
Metcon:
partner wod:
9 min AMRAP
Partner 1 – AMRAP 5 power snatch 35/25
5 OHL per leg
partner 2 – KB hold 32/24
Intermediate CrossFit
Complete strength at the OPEN GYM! then
MetCon:
“DT”
5RFT
12 70/42.5 kg Deadlift
9 70/42.5 kg Hang Clean
6 70/42.5 kg Push Jerk
WOD 1/2/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength (25 min)
Press
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%
*use spotter to force 2 extra reps
then
Metcon:
Partner Wod:
complete together:
50 pullups
50 HSPU
75 Situps
75 WB
Partner1 works
Partner 2 holds bottom of airsquat and counts reps
CrossFit Dizengoff
Strength:
1 Arm pullup progression
then
Metcon:
Partner Wod:
complete together:
50 pullups
50 HSPU
75 Situps
75 WB
Partner1 works
Partner 2 holds bottom of airsquat and counts reps
Intermediate WOD
Skill: Ring MU
Tech: Wall Ball shots efficiency
then
MetCon:
13.3 OPEN
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/12 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
Post your scores to the Whiteboard.
WOD 31/1/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength 15 min:
complete missed lift
0-1 month:
sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 from last week)
6+ months:
1x3x80%
1x3x85%
1xMAXx90%
if none missed practice drop snatches
then
Metcon:
partner wod:
9 min AMRAP
Partner 1 – AMRAP 5 power snatch 35/25
5 OHL per leg
partner 2 – KB hold 32/24
Intermediate CrossFit
Complete strength at the OPEN GYM!
then
MetCon:
“DT”
5RFT
12 70/42.5 kg Deadlift
9 70/42.5 kg Hang Clean
6 70/42.5 kg Push Jerk
Post your scores to the Whiteboard.
WOD 30/1/15
/in WOD /by cftaAtarim
Skills 1100 – HSPU & pistols
Strength 15min:
Deadlift
0-1 month:
sets of 5 with weight from elements
1-6 month:
3 x 5 (add 2.5 from last week)
6+ months:
1 x 3 x 80%
1 x 3 x 85%
1 x MAX x 90%
then
Metcon:
For time
50 KB swings 24/16
50 pistols (25 right, 25 left)
perform as many reps as possible unbroken. every time you stop perform 7 HRPU
Intermediate WOD
Strength same as regular class.
then
MetCon:
14.1 OPEN.
10 min AMRAP
30 DU
15 Snatches (G2OH) 35/25 kg.
Post your results to the Whiteboard.