Saturday 020505
CrossFit W.O.D Skill: 15:00 Min To Practice Kipping Pull Ups Metcon: For Time: 24-18-12-6 2KB Front Rack Lunges #2x24/16kg 2KB STOH
Friday 010526
CrossFit W.O.D Strength: Romanian Deadlifts 8-8-6-6-4-4 Metcon: 12:00 Min AMRAP: 1-2-3.. Wallwalks 2-4-6... 2DB Devil's Press 2x22.5/15kg CrossFit Weightlifting Part 1: 5-6 sets: 2 Tall Snatch 40-50% Part 2: Snatch Deadlift Below the knee Snatch OH squat 8 x 1+1+1 65-80%
Thursday 300426
CrossFit W.O.D Strength: Squat Snatch 3-3-3-2-2-2 Metcon: 3 Rounds For Time: 400m Run 30 2KB Deadlifts #2x32/24 45 Sit-Ups CrossFit Endurance For Time: 800m Run 50 Double Unders 50 Air Squats 800m Run 50 WallBall Shots #10/6kg 50 Toes To Bars 800m Run 50 Jumping Lunges
Wednesday 290426
CrossFit W.O.D Strength: Deficit HSPU 5-5-5-3-3-3 *Build Up for Range Metcon: For Time: 500m Row 30 Burpee Box Jump Overs #60/50cm 500m Row 30 2DB Thrusters #2x22.5/15kg 500m Row 30 2DB Box Step Overs CrossFit Strength Part A: Deadlift 5x5 Part B: 4 SuperSets: 10
Tuesday 280426
Crossfit W.O.D Strength: 4 SuperSets Of: 6\6 Bulgarian Split Squats 30 Sec Weighted Wall Squats Metcon: 02:00 Min On\01:00 Min Offx5 Rounds, Amrap: 6 Toes To Bars 6 Hang Power Snatches #43/30kg CrossFit Endurance Part A: 5x500m Row 02:00 Min Rest B\
Monday 270426
CrossFit W.O.D Strength: E02:30MOMx7 Rounds, Build Up For Load: Push Press Push Jerk Split Jerk (1+1+2) Metcon: 10 R.F.T: 1 Rope Climb 3 Burpee Pull Ups 5 HSPU CrossFit Endurance 05:00 Min AMRAP/01:00 Min Rest x 6 Rounds, Alternating AMRAPs:
Sunday 260426
CrossFit W.O.D Strength: Bent-Over Rows 5x6 30 Sec Weighted Hollow Hold B\W Sets. Metcon: 20:00 Min AMRAP: 20 RKBS #32/24kg 30 Double Unders 40 Air Squats 50 Double Unders CrossFit Strength: Part A: Push Press 5-5-5-3-3-3 Part B: E04:00MOMx3 Supersets: 10\10 KB Goblet
Saturday 250426
CrossFit W.O.D Strength: E02:30MOMx6 Rounds, Build Up for Load For the Following Complex: Snatch High Pull Hang Power Snatch Over Head Squat Snatch Balance (1+1+1+1) Metcon: 15:00 Min AMRAP: 15/12 Cals Row 12M 1DB OverHead Walking Lunges #1x22.5/15kg 3 Bar
Friday 240426
CrossFit W.O.D Strength: Weighted Pull Ups 5x5 Metcon: For Time: 800M Run 4 Man Makers #2x22.5/15kg 15 V-Ups 400M Run 6 Man Makers 20 V-Ups 200M Run 8 Man Makers 25 V-Ups CrossFit Weightlifitng Part 1: 5-6 sets: BTN Push Press Over Head Squat (2+1)
Thursday 230426
CrossFit W.O.D Strength: GoodMornings 8-7-7-6-6 40 Sec Weighted Plank In B\W Sets. Metcon: 04:00 Min On\02:00 Min Offx3 Rounds, AMRAP: 12 DB Snatch #1x22.5/15kg 12 Box Jump Overs #60/50CM CrossFit Endurance 32:00 Min AMRAP: 2 WallWalk 6 Toes To Bars
Wednesday 220426
CrossFit W.O.D Strength: E02:30MOMx6 Sets: Clean Hang Clean Below Knee Hang Clean Above Knee (1+1+1) Metcon: 5 Rounds For Time: 200m Run 15 WallBall Shots #10/6KG 10 Toes To Bars
Tuesday 210426
Hero W.O.D לזכרו של סמל קיריל ברודסקי ז"ל, שנפל ב07.10.2023 בקרב על קיבוץ נירים For Time: In Teams Of 2, IGUG: Buy In: 2,004M Row Into 19 Rounds Of: 8 Lateral Burpees Over The Bar 4 Deadlifts #100/70kg Into: 7-10 WallWalks Rope