Sunday - 100515
Skill: Pistols Strength: Strict Pullup Ladder Metcon: Complete as many rounds as possible in 10min of: 10 Pistols 10 Explosive Push-ups to 20kg plates
Saturday - 090515
Strength: Back Squat 5-3-3-3-1 Metcon: In Pairs for time: 75 Push-Press (#43/30) 75 Ring Dips 75 Knees-to-elbows 300 Situps Partner A: Runs 200m Partner B: Works Time Cap: 25min
Friday - 080515
Skill: Hang Clean Strength: Hang Clean 2-2-1-1-1 Metcon: AMRAP in 12min: 24 Kettlebell Swings (#24/12) 12 Goblet Squats (#24/12) 6 Strict Pullups
Thursday - 070514
Skill: Kettlebell Snatch Metcon: RFA Event #4: For time: 300 Double Unders 30 KB Snatches (#32/20)
Wednesday - 060515
Strength: Clean 3-3-2-2-1-1 Metcon: 21-15-9-3 reps of: Overhead Squat (#43/30) Box Jumps
Tuesday - 050515
Strength: Paused Front Squat (3sec) 2-2-2-2-2 Metcon: 5 Rounds for time: 5 Power Cleans (#70/45) 10 Toes-to-bar 30 Double Unders
Monday - 040515
Strength: Weighted Pullups 5-5-5-3-3-3 Metcon: Complete as many rounds as possible in 15min of: 200m Run 15 Plate G2OH (#20/15) 5 Wall Climbs
Sunday - 030515
Skill: Thrusters Metcon: For time: 100 Thrusters (#43/30) *For every break perform 20 burpees*
Saturday - 020515
Strength: Overhead Squat 2-2-2-1-1-1 Metcon: 7 Rounds for time: 10 O.H Walking Lunges steps (#20/10) 6 DeadLifts (#100/60) 2 Muscle-ups
Thursday - 300415
RFA 2015 - אליפות ישראל בקרוספיט המועדון יהיה פתוח היום בבוקר בלבד, בערב וביום שישי סגור, מקווים לראות את כולכם בתחרות! Strength: Paused Front Squats (3sec at the bottom) 3-3-3-2-2 Metcon: In Pairs AMRAP 20min: 50 Double Unders 30 Pullups 10 Burpees over partner *1 Partner works at a time*
Wednesday - 290415
Strength: DeadLift 5-5-5 Metcon: Run 800m 21 Kettlebell Swings (#32/20) 21 Hand-Release Pushups Run 800m 15 Kettlebell Swings 15 Hand-Release Pushups Run 800m 9 Kettlebell Swings 9 Hand-Release Pushups
Tuesday - 280415
Skill: Split Jerk Strength: Split Jerk 2-2-2-2-2 Metcon: AMRAP in 10min of: 12 Hang Power-Cleans (#60/40) 30 Air-Squats
Monday - 270415
Skill: Power Snatch Metcon: Complete as many rounds as possible in 12min of: 3 Power Snatches (#50/35) 6 Over-the-bar Burpees 9 Pushups
Sunday - 260415
שימו לב! השבוע בימים חמישי ושישי הבוקס יהיה סגור בעקבות אליפות ישראל בקרוספיט, נשמח לראות את כולכם שם Skill: L-Sit Hold - accumulate 120sec HandStand Hold - accumulate 120sec Metcon: 3 Rounds for time: Run 400m 21 Wallballs (#10/6) 12 Toes-to-bar
Saturday - 250415
Strength: Back Squat 3-3-3-3-3-3 Metcon: Complete as many rounds as possible in 15min of: 1 Clean & Jerk (#70/45) 1 Round of Cindy 2 Clean & Jerk (#70/45) 1 Round of Cindy 3 Clean & Jerk (#70/45) 1 Round of Cindy …continue adding 1 C&J
Friday - 240415
Strength: Front Squats 3-3-3-5 Weighted Pullups 5-5-5-3 Metcon: "Annie" 50-40-30-20-10 reps of: Double Unders Situps