WOD 20/1/15 January 19, 2015/in WOD /by Maayan MoskowAtarim Technique: Cleans / accessory work then Metcon: 4 RFT 5 high hang clean 60/40 10 clapping pushup 5 squat clean 10 situps Dizengoff Skill 1815 – HSPU & kipping HSPU Strength: 5 sets of ME OAC/Archer chinups/chinups then Technique: RMU/Kipping RMU then Metcon: 15-10-5 RMU DU x 3 Post your results to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-01-19 18:31:152015-01-19 18:31:15WOD 20/1/15
WOD 19/1/15 January 18, 2015/in WOD /by Maayan MoskowCrossFit Atarim Strength (15min): Squat 0-1mth: practice sets of 5 with weight from elements 1-6 mth: 3×5 add 2.5 kg from last week 6+ mth: 1x5x75% 1x5x80% 1xMAXx85% then Metcon: 45 sec AMRAP 15 sec rest 3 rds for total reps min 1 – Goblet squat 24/16 min 2 – swing min 3 – pushpress total of 9 minutes CrossFit Dizengoff 1815: Skills: kipping pullup & bar muscle up Metcon: 100 DU 50 airsquat 50 situps 50 HRPU 30 box jump 30 wallball 30 HSPU 20 jumping lunge 20 K2E 20 clapping pushup 10 pistols 10 TTB 10 RMU Post your scores to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-01-18 18:10:232015-01-18 18:10:23WOD 19/1/15
WOD 18/1/15 January 17, 2015/in WOD /by Maayan MoskowCrossFit Atarim Strength (15min): Press 0-1mth: practice sets of 5 with weight from elements 1-6 mth: 3×5 add 2.5 kg from last week 6+ mth: 1x5x75% 1x5x80% 1xMAXx85% then MetCon: 18 – 15 – 12 – Ring pushup – KB thruster 24/16 – pullup CrossFit Dizengoff Strength: tempo deficit HSPU 5 sets then Metcon: 3 Rds ME L-pullup 20 pistols 20 ring dips Intermediate CrossFit 2115 at Dizengoff: Technique: kipping BMU then Metcon: 16-14-12 BMU TTB Tape your hands BEFORE class! Post your scores to the Whiteboard. /wp-content/uploads/2015/09/cfta-logo3.png 0 0 Maayan Moskow /wp-content/uploads/2015/09/cfta-logo3.png Maayan Moskow2015-01-17 19:25:362015-01-17 19:25:36WOD 18/1/15
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WOD 20/1/15
/in WOD /by Maayan MoskowAtarim
Technique:
Cleans / accessory work
then
Metcon:
4 RFT
5 high hang clean 60/40
10 clapping pushup
5 squat clean
10 situps
Dizengoff
Skill 1815 – HSPU & kipping HSPU
Strength:
5 sets of ME
OAC/Archer chinups/chinups
then
Technique:
RMU/Kipping RMU
then
Metcon:
15-10-5
RMU
DU x 3
Post your results to the Whiteboard.
WOD 19/1/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength (15min):
Squat
0-1mth:
practice sets of 5 with weight from elements
1-6 mth:
3×5 add 2.5 kg from last week
6+ mth:
1x5x75%
1x5x80%
1xMAXx85%
then
Metcon:
45 sec AMRAP
15 sec rest
3 rds for total reps
min 1 – Goblet squat 24/16
min 2 – swing
min 3 – pushpress
total of 9 minutes
CrossFit Dizengoff
1815: Skills: kipping pullup & bar muscle up
Metcon:
100 DU
50 airsquat
50 situps
50 HRPU
30 box jump
30 wallball
30 HSPU
20 jumping lunge
20 K2E
20 clapping pushup
10 pistols
10 TTB
10 RMU
Post your scores to the Whiteboard.
WOD 18/1/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength (15min):
Press
0-1mth:
practice sets of 5 with weight from elements
1-6 mth:
3×5 add 2.5 kg from last week
6+ mth:
1x5x75%
1x5x80%
1xMAXx85%
then
MetCon:
18 – 15 – 12
– Ring pushup
– KB thruster 24/16
– pullup
CrossFit Dizengoff
Strength:
tempo deficit HSPU 5 sets
then
Metcon:
3 Rds
ME L-pullup
20 pistols
20 ring dips
Intermediate CrossFit
2115 at Dizengoff:
Technique:
kipping BMU
then
Metcon:
16-14-12
BMU
TTB
Tape your hands BEFORE class!
Post your scores to the Whiteboard.