Friday - 270315
Skill: L-Sit Hold - accumulate 120sec Metcon: "Ted" In teams of 2: 8 Rounds (4 Rounds each): 15 Box Jumps 10 Over-the-bar Burpees 5 Squat Cleans (#60/43) *One person completes full round before switching*
Thursday - 260315
Strength/Skill: Overhead Squat 2-2-2-2-2 Metcon: 2 Rounds: Run 800m 40 Wallballs (#10/6) 20 C2B
Wednesday - 250315
Strength: Front Squat 5-5-5 Press 5-5-5 Metcon: AMRAP in 10min: 10 Power Snatch (#40/30) 30 Double Unders
Tuesday - 240315
Skill: Kipping Pullups Metcon: "Cindy" As many rounds as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats
Monday - 230315
Strength: Floor Press 5-5-5-5-5 Metcon: For time: 100 Kettlebell Swings (#24/16) 100 Double Unders 100 Plate G2OH (#20/15) 100 Double Unders
Sunday - 220315
שימו לב - החל מהיום נכנסות לתוקף שעות הפעילות החדשות שלנו, נא להתעדכן כאן Strength: DeadLift 5-5-5-3-3 After each set - max unbroken strict chinups Metcon: For time: 10 Thrusters (#60/40) 50 Situps 8 Thrusters 40 Situps 6 Thrusters 30 Situps 4 Thrusters 20 Situps 2 Thrusters 10 Situps
Saturday - 210315
CrossFit Open 2015 "15.4" 8-minute AMRAP: 3 handstand push-ups 3 cleans (#85/57) 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps
Friday - 200315
Strength: Front Squat 3-3-3-3 Metcon: AMRAP in 7min: 7 HSPU 7 Box Jumps straight into: AMRAP in 8min: 50 Double unders 50 Situps
Thursday - 190315
Strength: 6 sets for load of: Power Clean + Hang Clean (1+1) Metcon: For time: 25 Toes to Bar Then 21-18-15-12-9 Wallballs (#10/6) Deadlifts (#85/50) Then 25 Toes to Bar
Wednesday - 180315
Strength: Weighted Pullups 5-5-5-5-5 Metcon: In Pairs - 4 Rounds for time: 20 S2OH (#50/30) 20 Ring Dips 20 Lunges w/Plate Overhead (#20/15) Run 200m (together) time cap: 25min
Tuesday - 170315
שימו לב! היום, יום הבחירות, הלו"ז במועדון: 9:00 - אופן ג'ים 10:00 - אימון קבוצתי 11:00 - אופן ג'ים 18:00 - אופן ג'ים 19:00 - אימון קבוצתי 20:00 - אימון קבוצתי Strength: Push-Press 8-8-8-8-8 Metcon: 5
Monday - 160315
Strength: High Hang Clean 2-2-2-1-1 Metcon: AMRAP in 15min: 3-6-9-12-15-18.... etc Thrusters (#43/30) Clapping Pushups
Sunday - 150315
שימו לב, היום משעה 18:00 עד 19:00 תתבצע בבוקס מכירת כרטיסים במחיר מוזל לאליפות הארץ בקרוספיט. Skill: HSPU Metcon: 3 Rounds for time: Run 400m 21 Front Squats (#50/35) 12 HSPU
Saturday - 140315
Skill: Muscle-up Progressions Metcon: 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders
Friday - 130314
Skill: Pistols Strength: Thrusters 3-3-3-3 Metcon: 2 Rounds: 50 Kettlebell Swings (#24/16) 25 Ring Dips 50 Sit-ups
Thursday - 120315
Skill: Hand Stand - 20 min of practice (wall assisted/free style). Metcon: AMRAP 5min - Double Unders AMRAP 4min - Walking Lunges AMRAP 3min - Pullups AMRAP 2min - WallBall Shots (#10/6) AMRAP 1min - Burpees