CrossFit W.O.D Strength: Weighted Pull Ups 3-3-2-2-1-1-1 Metcon: 16:00 Min EMOM, For Max Reps: 1.)Alt. 1DB Snatch #1x22.5/15kg 2.)Burpees Over The DB 3.)Jump Squats 4.) Pull Ups CrossFit Endurance 36:00 Min EMOM (For max Reps): 1.) Cals Echo Bike 2.) Tuck-Ups
CrossFit W.O.D Strength: T&G Power Cleans 5-4-4-3-3-2-2 Metcon: For Time: 21-15-9 Cals Row Thrusters #43/30kg Every 02:00, Including 00:00: Perform 30 Double Unders. CrossFit Strength Part A: Strict Press 5x5 Part B: E04:00MOMx3 Sets: 5\5 2DB Box Step Ups :20 Sec
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: E04:00MOMx4 Rounds: 400m Run Into 5 SandBag Over The Shoulder #75/50kg
CrossFit W.O.D Strength: 15:00 Min To Build For A Heavy Bear Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Metcon: 12:00 Min AMRAP: 3 Bar Muscle Ups 6 Box Jumps 12 DB Snatches #1x22.5/15kg CrossFit Weightlifting
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: For Time: 6-9-12 Deadlifts #100/70kg Burpees Over The Bar Rest 02:00 Into- For Time: 12-9-6 Cals Echo Bike Russian KB Swings #32/24kg CrossFit Endurance Part A: 4 Sets Of- 03:00 Min Row Hard @8RPE 02:
״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