Strength: Paused Push-Press 2-2-2-2-2-2 Pause for 3sec at the bottom of the 'dip' then explode up and finish the movement Metcon: For time: 5 Ring Muscle-ups 30 DB Snatches (#22.5/15) 55 DB Step-ups (#22.5/15, x1) 30 DB Snatches 5 Ring Muscle-ups
Skill: Power Snatch Metcon: With a running clock, for max reps: 00:00 - 08:00 Run 800m Max Power Snatches (#50/35) in remaining time 08:00 - 12:00 Run 400m Max Power Snatches (#60/40) in remaining time 12:00 - 15:00 Run 200m Max Power
Strength: Tempo Front Squats 3-3-3-3-3 @ 33X2 Metcon: 5 Rounds for time: 10-8-6-4-2 Double KB Clean and Jerks (#24/16, x2) 10 Box Jumps 10 Toes-to-bar Endurance: In teams of 2: Row 2000m Run 1600m Then accumulate: 150 Burpee Box Jumps Then: Row 1000m Run 800m Competitors: A. 15min to build
Core Strength: accumulate 3-5min plank every time you drop perform 15 V-ups Metcon: 3 Rounds for time: 3 Rope Climbs 35 Wallballs Run 400m Skills: Bar Muscle-up
Speed: 5 attempts, each for time: 4 x 8.5m Shuttel Sprints (grey floor) *must touch the floor every time before you turn *go all out at each attempt and rest as needed between Metcon: AMRAP in 16min: 30 Double Unders 20 Abmat Situps 10 S2OH (#60/40)
Skill: Handstand Pushups Metcon: For time: 10-9-8-7-6-5-4-3-2-1 DB Power Cleans (#22.5/15, x2) HSPU Endurance: For time: Run 1000m 100 Lunges Run 800m 90 Situps Run 600m 80 KB Swings Run 400m 70 Pushups Run 200m 60 Pullups
Metcon: "Murph" For time: Run 1600m 100 Pullups 200 Pushups 300 Air-Squats Run 1600m Rx': wear a 9/6kg vest *split reps of pullups/pushups/squats as you like *Beginners does "smurph"
Strength: Weighted Dips 5-5-5-5-5 Metcon: 5 Rounds for time: 7 Squat Cleans (#70/45) 14 Kettlebell Swings (#24/16)
Strength: Turkish Get-up 3-3-3-3-3 (each arm) Metcon: AMRAP in 10min of: 4 Deadlifts (#120/80) 6 Burpees 8 KB Front Rack Lunges (#24/16, x2) Skills: Bar Muscle-up
Strength: E2MOM for 14min: Power Sntach + Overhead Squat (1+2) increase load between sets Metcon: For time: 12-9-6: Power Snatches (#50/35) Bar Muscle-ups Then: Run 1600m Endurance: In teams of 3: Row 10,000m Switch after 5 Rounds of 'cindy' Competitors: A. Overhead walking Lunge build a
Strength: Split Jerk 2-2-2-1-1 Build to a heavy set or work on technique Metcon: AMRAP in 12min: 5 Hang to overhead (#60/40) 10 Toes-to-bar 15 Jump Squats Skills: Muscle-up
Skill: Rope Climb Metcon: For time: 70 Thrusters (#60/40) *Bar touch the ground - 5 Burpees + 1 Rope Climb penalty
יום הזכרון לחללי מערכות ישראל, נבצע במועדון כבכל שנה אימון גיבורים לגיבור ישראלי שנהרג בעת שהגן על כולנו. אימוני גיבורים הם אולי האימונים הארוכים והקשים ביותר בקרוספיט ולוקחים יותר זמן מרוב האימונים הרגילים שאנו מבצעים. מטרתם העיקרית היא לחלוק כבוד אחרון לזכר שוטרים/חיילים/אנשי כוחות הביטחון שנפלו בעת תפקידם.
Strength: Weighted Pullups 5-5-5-5-5 Metcon: 3 Rounds for time: Run 400m 24 Burpees Over the DB 24 DB Snatch (#22.5/15)
Strength: Single-leg Deadlift 5-5-5 (Each leg) Metcon: AMRAP in 20min: 40m Farmer Carry (#22.5/15, x2) 20 Pushups on DBs 40 Double Unders Endurance: In teams of 2 : 100 KB Deadlift Run 800 100 KB Squat Run 800 100 KB Floor Press Run 800 100 KB Swing Run 800
Strength: Snatch 7x1 Build to a heavy load or work on technique with light weight. Metcon: For time, 15-12-9-6-3 reps of: C2B Pullups Overhead Squat (#50/35) Skills: Muscle-up
