Friday - 010814
Skill: Hand Stand/HSPU Strength: DeadLift 5-5-5 Metcon: "Mary" AMRAP in 20min of: 5 HSPU 10 Pistols 15 Pullups
Thursday - 310714
Power: Box Jump for height - 15min to achieve highest jump Strength: Front Squat 5-5-5 Metcon: Run 400m 25 Box Jumps 25 DeadLifts (#100/60) Run 400m 50 Doubleunders 50 Pushups Run 400m
Wednesday - 300714
Strength: 1 Snatch + 1 Hang Snatch x5 Metcon: AMRAP in 12min of the ladder: 3 HSPU 3 Chinups 3 Goblet Squat (#32/16) 6 HSPU 6 Chinups 6 Goblet Squat (#32/16) 9 HSPU 9 Chinups 9 Goblet Squat (#32/16) etc....
Tuesday - 290714
Skill: Power Clean Metcon: "Grace" 30 Clean and Jerks for time. (#62/43)
Monday - 280714
Skill: Kipping Toes-to-bar Strength: Deadlift 5-5-5 Metcon: 3 Rounds for reps: 1min WallBall Shots (#10/6) 1min Doubleunders 1min Box Jumps 1min Plate G2OH (#20/10) 1min Rest
Sunday - 270714
Skill: Kipping Pullups Strength: Back Squat 5-5-5-5-5 Metcon: AMRAP in 20min of: Run 400m 20 Pistols 10 Pullups
Saturday - 260714
Strength: Overhead Squat 3-3-3 Metcon: 4 Rounds for time: 6 Hang Power Cleans (#70/45) 8 HSPU 15 Kettlebell Swings 8 Ring Dips 6 Front Rack Lunges (#70/45)
Friday - 250714
סדנת הנפת משקולות עם דוד ליטוינוב! 10:30 - 12:00 - אופן ג'ים 12:00 - 14:00 - סדנת טכניקה הנפת משקולות
Thursday - 240714
Skill: Power Clean Strength: Power Clean 3-3-3-3-3 Metcon: AMRAP in 15min of: 5 Front Squat (#60/40) 8 Pullups 16 Box Jumps
Wednesday - 230714
Skill: Split Jerk Strength: Split Jerk 2-2-2 Metcon: Run 800m 30 Doubleunders 10 Clean & Jerk (#60/40) Run 400m 30 Doubleunders 10 Clean & Jerk (#60/40) Run 200m 30 Doubleunders 10 Clean & Jerk (#60/40)
Tuesday - 220714
Skill: HSPU Strength: Back Squat 5-5-5-5 Metcon: "Diane" (Demo) 21-15-9 reps of: DeadLift (#102/70kg) HSPU
Monday - 210714
Skill: Kettlebell Swings Strength: Push-Jerk 3-3-3-3-3 Metcon: For time: 150 Kettlebell Swings (#32/16) *Every time the KB touch the ground - perform 4 Burpee-Pullups*
Sunday - 200714
Strength: Front Squat 3-3-3-2-2-1 Floor Press 5-5-5-5 Metcon: AMRAP in 8min of: 5 HSPU 5 Burpees 5 L-Pullups
Saturday - 190714
Metcon: In Pairs complete 2 Rounds for time of: 200 Doubleunders 80 Wall-Ball Shots (#10/6) 30 Cleans (#60/40) Run 200m w/Plate (#20/10)
Friday - 180714
היום נארח חברים מקרוספיט השרון-פולג שבנתניה לאימון זוגות. זו הזדמנות להכיר חברים נוספים מהקהילה המדהימה הזאת שלנו ולצאת קצת מאיזור הנוחות באמצעות אימון עם בן-זוג זר, בסוף האימון הבירות עלינו :) הלוז להיום: 11:00 - 14:00 - אופן ג'ים 14:00 - אימון זוגות עם קרוספיט השרון-פולג
Thursday - 170714
Skill: Kipping Pullups Strength: Weighted Pullups 5-5-5-5-5 Metcon: 21-15-9-6-3 reps of: Toes-to-bar Kettlebell Swings (#32/16)