Wednesday - 110315
Strength: Power Clean 3-3-2-2-2 Metcon: AMRAP in 15min of: Run 200m 12 K2E 12 Box Jumps 12 Kettlebell Push-Press (#24/16)
Tuesday - 100315
היום בשעה 21:00 יתקיים המפגש הראשון של סדנת היסודות שלנו לחודש מרץ! כל מי שעדיין צריך להסדיר תשלום על הסדנה מתבקש להגיע 10 דקות קודם על מנת להסדיר עניין זה. Strength: Back Squat 5-5-5-3-3 Metcon: 27-21-15-9-3 Reps of: Hang Power-Cleans (#50/35) Rollups Hand-Release Pushups
Monday - 090315
Strength: DeadLift 3-3-3 Metcon: For time: Run 800m 30 Thrusters (#40/30) Run 400m 30 SDHP (#40/30) Run 200m 30 Over-the-bar Burpees
Sunday - 080315
היום בין השעות 18:00 - 19:00 תתקיים במועדון מכירת כרטיסים לאירוע של השנה! אליפות ישראל בקרוספיט. מחיר כרטיס יעלה 79 ללקוחות המועדון (במקום 95 במכירה הרגילה) זה ארוע שאתם לא יכולים להרשות לעצמכם לפספס, בשנה שעברה אסי שלנו לקח את המקום הראשון בתחרות והוגדר כבן אדם עם הכושר
Saturday - 070315
CrossFit Open 2015 15.2: Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (#43/30) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (#43/30) 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds
Friday - 060315
Strength: Clean 3-3-3 Metcon: 5 Rounds: Run 400m 20 Walking Lunges steps 20 Hand-Release Pushups
Thursday - 050315
Skill: Kipping Pullups Metcon: For time: 40 V-Ups 30 Pullups 20 Box Jumps 10 Strict HSPU -Rest 3min- 10 Strict HSPU 20 Box Jumps 30 Pullups 40 V-Ups
Wednesday - 040315
Strength: Floor Press 5-5-5-5-5 Metcon: 14 min AMRAP In teams of 2: 20 Power Cleans (#60/40) 20 Burpees 20 Shoulder to Overhead (#60/40) 20 Ring Dips
Tuesday - 030315
Strength: Overhead Squat 5-5-5 Max Strict Pullups after each set. Metcon: AMRAP in 8min of: 30 Double Unders 15 Thrusters (#40/30) Cash-out Tabata Hollow Body Hold
Monday - 020315
Strength: 5 sets for maximum load: Hang Power Clean + Jerk (2+1) Metcon: 2-4-6-8-10-12-14-16-18-20 reps of: Burpees Kettlebell Swings (#24/16)
Sunday - 010315
Strength: Weighted Pullups 3-3-3-3-3 Metcon: "Sweaty Balls" For 2 Rounds, each station 1min, all movements with a Medball (#10/6): DeadLift Push Press Walking Lunges Over-the-ball Jumps Squats Pushups Wallball Shots Situps Burpees 200m Run (no 1min cap)
Saturday - 280215
CrossFit Open 2015 15.1: Complete as many rounds and reps as possible in 9 minutes of: 15 Toes-to-bar 10 DeadLifts (#52/35) 5 Snatches (#52/35) 15.1a: 1-rep-max clean and jerk 6-minute time cap
Friday - 270215
Skill: Kettlebell Snatch Metcon: 6 Rounds for time: Run 200m 10 Kettlebell Snatches (#24/12) 10 Lunges w/ KB overhead (#24/12)
Thursday - 260215
Skill: 15min of Single/Double/Tripple Unders practice Strength: Weighted Ring-Dips 5-4-3-2-1 Add weight between the sets Metcon: AMRAP in 12min of: 10 Deadlifts (#100/60) 15 Hand Release Push Ups 35 Double-Unders
Wednesday - 250515
Skill: Power Snatch Metcon: 4 Rounds: 5 Power Snatches (#40/30) 10 Toes-to-bar 20 Bar Lateral Jumps
Tuesday - 240215
Strength: Back Squat 5-5-5 Metcon: AMRAP in 10min of: 5 Push Press (#50/35) 8 Jumping Lunges 5 Strict Pullups Cash-out: Tabata Hollow body rocks + Superman (alternating)