״זה לא גודל השרירים, זה עומק השריטה״ — רב־סמל אליסף שושן ז״ל 🕯️ 7.10 MEMORIAL WOD With a Partner | I-Go-You-Go For Time Cash In: Row 2023m 10 Rounds: 7 Front Squats (70/43 kg) 7 C2B Pull-Ups 7 Burpee Box Jump Over (60/50 cm) Cash Out: 3 km
CrossFit W.O.D Strength: E02:00MOMx5 Sets: 2 Squat Snatch E01:30MOMx5 Sets: 1 Squat Snatch Metcon: 2 R.F.T: 75 Air Squats 50 Sit-Ups 25 Push Ups CrossFit Endurance For Time: 10 Burpee Pull Ups 20 Box Jump Overs 30 V-Ups 40 Back Extensions 50 Alt. Lunges
CrossFit W.O.D Strength: Weighted Ring Dips 5-5-3-3-3 Metcon: 16:00 Min AMRAP: 200m Run 12 KB SDHP #1x32/24kg 3 WallWalks CrossFit Endurance Part A: E06:00MOMx4 Rounds: 400m Run Into- 30m Burpee Broad Jumps 20 Jump Squats 10 2DB STOH #2x15/10kg Part B: E04:00MOMx3 Rounds:
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each) Metcon: 02:00 Min On\01:00 Min Off x 6 Alt. Rounds: 1.) 9/7 Cals Echo Bike Into AMRAP: 2DB Box Step Overs @2x22.5/15kg 2.)10 2DB Devil's Press Into AMRAP: Tuck Ups CrossFit
CrossFit W.O.D Strength: E03:00MOMx4 Supersets: 8\8 1DB Bent-Over Rows 00:20 Sec Box L-Sit Holds Metcon: 5 R.F.T: 20 Russian KB Swings #32/24kg 10 Toes To Bars 20 Box Jumps #60/50cm
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up TO A 1RM Strict Press Metcon: 15:00 Min AMRAP: In Teams Of 2, IGUG: 9 Deadlifts #60/43kg 6 Hang Power Cleans 3 STOH *When Partner A Works, Partner B Performs Max Cals Row. Score:
CrossFit W.O.D Strength: Back Squat On A 20:00 Min Running Clock Build Up to A 1RM Metcon: "Cooper" 10 R.F.T: 10 Burpees 10 Air Squats 10 Push Ups 10 Sit-Ups CrossFit Endurance 40 Min EMOM (For Max Reps): 1.)Cals Row 2.)Air
CrossFit W.O.D Strength: 15:00 Min HSPU Practice Metcon: E04:00MOMx4 Rounds: 24/19 Cals Bike Into AMRAP: 10 2DB Hang Squat Cleans #2x22.5/15kg 10 V-Ups CrossFit Strength Part A: Stiff Legged Deadlift 10-10-8-8-6 Part B: E04:00MOMx3 Supersets: 5 Nordic Curls 5 Kneeling Assisted Sissy
CrossFit W.O.D Strength: Weighted Pull Ups 5x3 *00:30 Sec Hollow Rocks After Each Set Metcon: 20:00 Min Amrap: 200m Farmer Carry #2x24/16kg 9 Burpee Box Jump Overs #60/50cm 7 Ring Dips CrossFit Endurance E04:00MOMx9 Alt Rounds: 1.)400m Run Into Max- Burpees To
CrossFit W.O.D Strength: On A 20:00 Min Running Clock Build Up to A 1RM Deadlift Metcon: For Time: 200 Double Unders 100 WallBall Shots #10/6kg *Split However CrossFit Endurance E06:00MOMx6 Rounds: 30/24 Cals Bike 20 KB Swings #16/12kg 20 Alt. Reverse Goblet Lunges
CrossFit W.O.D Strength: Paused OverHead Squats 5x3 *2 Sec Pause at the Bottom Of Each rep Metcon: 4 R.F.T: 400m Run 3 Rope Climbs 9 Front Squats #60/43kg CrossFit Strength Part A: Weighted Pull Ups 3x5 Part B: 4 Supersets: 8\8 Half Kneeling KB
CrossFit W.O.D Strength: Paused Bench Press 4-3-3-2-2 *2 sec Pause At the Bottom of each rep Metcon: 16:00 Min EMOM (For Max Reps): 1.) Alt. 1DB Devil's Press #1x22.5/15kg 2.) Tuck-Ups 3.)1DB Box Step Ups #60/50cm 4.)Max Distance HS Walk