CrossFit Dizengoff
Strength: 5 sets
1 arm chinup/ negatives
or archer chinups then
Metcon:
100 TTB for time
every time you let go of pullup bar, perform 7 HRPU
Intermediate CrossFit
Technique:
HS walk practice then
Metcon:
40 DU
15m HS walk
30 DU
10m HS walk
20 DU
7m HS walk
10 DU
5m HS walk
WOD 11/1/15
/in WOD /by Maayan MoskowCrossFit Atarim
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
if already established perform
or 1x5x75%
1x5x80%
1xmaxX85%
then
Metcon:
partner Wod for time:
partner 1- HS hold (back or chest to wall)
partner 2:
50 Airsquats
40 Situps
30 wallball
20 HRPU
10 BMU / 20 pullups
partners alternate as they wish
CrossFit Dizengoff
Strength: 5 sets
1 arm chinup/ negatives
or archer chinups
then
Metcon:
100 TTB for time
every time you let go of pullup bar, perform 7 HRPU
Intermediate CrossFit
Technique:
HS walk practice
then
Metcon:
40 DU
15m HS walk
30 DU
10m HS walk
20 DU
7m HS walk
10 DU
5m HS walk
then
Cashout:
tabata TTB
Post your scores to the Whiteboard.
WOD 10/1/15
/in WOD /by Maayan MoskowWorkout of the Day
Strength:
complete missed lift (pressx2, deadlift, 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 press
if already established perform
or 1x5x75%
1x5x80%
1xmaxX85%
if none missed perform 5xmax L-Sit
then
Metcon:
for time:
-50 HSPU
-40 pullup
-30 KB swing 32/24
-20 knee jumps
-10 1 arm pushup on rings
Intermediate CrossFit
Metcon:
15-10-5
HPC 60/40
BMU
Post your scores to the Whiteboard.
WOD 9/1/15
/in WOD /by cftaCompetition WOD
For Time:
– 30 thrusters (20/15kg)
– 25 HRPU
– 20 alternating Barbell lunge (10 p/leg)
– 15 over the bar burpee
– 50 Double Unders
Post your results to the Whiteboard.