WOD 14/1/15 January 13, 2015/in WOD /by cftaAtarim Strength (20min): Press 0-1 month: practice sets of 5 with weight from elements 1-6 month: 3×5 (add 2.5 kg from last week) 6+ month est 1RM press/squat/deadlift whatever hasnt been established yet If already established perform Press 1 x 5 x 75% 1 x 5 x 80% 1 x max x 85% then Metcon: EMOM 12 even: 7 burpee pullup Odd: 7 HSPU Dizengoff 18:15 Skills – Kipping AND Bar muscle up Strength: 5 sets of max deficit HSPU then Metcon For time: – 500m row – 20 HSPU – 50 DU – 20 ring dips – 20 Burpees – 20 TTB 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 cfta2015-01-13 17:54:432015-01-13 17:54:43WOD 14/1/15
WOD 13/1/15 January 12, 2015/in WOD /by Maayan MoskowAtarim Strength: (5 min) 3 sets of weighted plank 45 sec then Technique: Hang Clean (if you have accessory work, do it at this time) then Metcon 15 min: Clean complex for quality 1 Clean pull from knee 1 high hang Clean 1 hang Clean from knee 1 front squat coach will help you determine correct working weight (appx 65-75% 1 RM Clean) Dizengoff 18:15 skills – Kipping AND Bar muscle up Technique: strict ring muscle up then Metcon: EMOM 12 even: 7 box jump odd: 3 strict RMU/ 5 strict chinup 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 Moskow2015-01-12 18:21:462015-01-12 18:21:46WOD 13/1/15
WOD 12/1/15 January 11, 2015/in WOD /by Maayan MoskowCrossFit Atarim Strength (20min): squat 0-1 month: practice sets of 5 with weight from elements 1-6 month: 3×5 (add 2.5 kg from last week) 6+ month est 1RM if already established perform or 1x5x75% 1x5x80% 1xmaxX85% then MetCon: 21-15-9 Goblet squat 32/24 box jump 60/40 CrossFit Dizengoff 18:15 Skills: Kipping AND Bar Muscle Up Technique kipping ring dip then metcon: 14 min AMRAP: 15 Wallball 7 ring dips 3 pistols per leg Post your scores to the Whiteboard. 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 Moskow2015-01-11 18:07:242015-01-11 18:07:24WOD 12/1/15
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WOD 14/1/15
/in WOD /by cftaAtarim
Strength (20min):
Press
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 kg from last week)
6+ month
est 1RM press/squat/deadlift whatever hasnt been established yet
If already established perform
Press
1 x 5 x 75%
1 x 5 x 80%
1 x max x 85%
then
Metcon:
EMOM 12
even: 7 burpee pullup
Odd:
7 HSPU
Dizengoff
18:15 Skills – Kipping AND Bar muscle up
Strength:
5 sets of max deficit HSPU
then
Metcon
For time:
– 500m row
– 20 HSPU
– 50 DU
– 20 ring dips
– 20 Burpees
– 20 TTB
Post your results to the Whiteboard.
WOD 13/1/15
/in WOD /by Maayan MoskowAtarim
Strength:
(5 min)
3 sets of weighted plank 45 sec
then
Technique:
Hang Clean
(if you have accessory work, do it at this time)
then
Metcon 15 min:
Clean complex for quality
1 Clean pull from knee
1 high hang Clean
1 hang Clean from knee
1 front squat
coach will help you determine correct working weight (appx 65-75% 1 RM Clean)
Dizengoff
18:15 skills – Kipping AND Bar muscle up
Technique:
strict ring muscle up
then
Metcon:
EMOM 12
even: 7 box jump
odd: 3 strict RMU/
5 strict chinup
Post your results to the Whiteboard.
WOD 12/1/15
/in WOD /by Maayan MoskowCrossFit Atarim
Strength (20min):
squat
0-1 month: practice sets of 5 with weight from elements
1-6 month:
3×5 (add 2.5 kg from last week)
6+ month
est 1RM
if already established perform
or 1x5x75%
1x5x80%
1xmaxX85%
then
MetCon:
21-15-9
Goblet squat 32/24
box jump 60/40
CrossFit Dizengoff
18:15 Skills: Kipping AND Bar Muscle Up
Technique kipping ring dip
then
metcon:
14 min AMRAP:
15 Wallball
7 ring dips
3 pistols per leg
Post your scores to the Whiteboard.
Post your scores to the Whiteboard.