CrossFit Atarim
Strength 15min:
Squat
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% then
Metcon:
12 Min AMRAP
50m suitcase carry 32/24
100m shuttle sprint (50+50)
CrossFit Dizengoff
Skill: 18:15 Ring Muscle Up
Technique:
Kipping HSPU then
WOD 26/1/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength 15min:
Squat
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%
then
Metcon:
12 Min AMRAP
50m suitcase carry 32/24
100m shuttle sprint (50+50)
CrossFit Dizengoff
Skill: 18:15 Ring Muscle Up
Technique:
Kipping HSPU
then
Metcon:
3 RFT
200m Row
30 Wallball
20 HSPU
10 pistols
order does not matter
Post your scores to the Whiteboard.
WOD 25/1/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength 15min:
Press
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%
then
Metcon:
3 RFT
400m Run
25 HSPU
25 goblet squat 25/16kg
CrossFit Dizengoff
Technique:
Handstands
then
Metcon:
20 min AMRAP
3 strict chinup
5 HRPU
7 Wallball
9 situps
Intermediate CrossFit
Tech:
Toes 2 bar efficiency.
then
MetCon:
30-20-10 reps of
Row (cal)
Toes 2 bar
Burpee
Post your scores to the Whiteboard.
WOD 24/1/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength:
20 min to complete missed lifts for this week
if none missed perform
OHS 3-3-3-3-3
then
MetCon:
15 min for total reps
Partner WOD
Partner 1 AMRAP Wallball
Partner 2
side plank
rotate at will
Intermediate CrossFit
Strength:
come BEFORE class to complete any missed lifts for this week
1x5x75%
1x5x80%
1xMAXx85%
then
Metcon:
3 RFT:
400m run
10 OHS 40/30
10 BMU
10 deficit HSPU
Post your scores to the Whiteboard.