Saturday - 140614
Strength: Back Squat 5-5-4-4-4 Metcon: AMRAP in 20min of: In Pairs, I go, You go: 5 Kettlebell Swings (#32/20) 5 Chest-to-bar/Pullups/Ring Rows 5 Burpees
Friday - 130614
Skill: Kipping/Butterfly Pullups Strength: Floor Press 5-5-5-5-5 Metcon: AMRAP in 13min of: 13 Kettlebell SDHP (32/16) 13 K2E Then: Run 800m (as soon as the time is up) Cashout: 1min Hollow Rocks (Demo)
Thursday - 120614
Strength: DeadLift 3-3-3-2-2 Weighted Pushups 5-5-5 Metcon: 2 Rounds for time: Run 400m with plate (#20/10kg) 50 WallBall Shots (10/6) 50 V-ups
Wednesday - 110614
Skill: Hand Stand / Kipping HSPU Strength: Back Squat 5-5-5-5 Metcon: AMRAP in 14min of: 20 DoubleUnders 10 Pushups 5 Power Cleans (#60/40)
Tuesday - 100614
Strength: 15min to establish 1RM Hang Squat Clean Metcon: Group Fran! in teams of 3 perform: 150 Thrusters (#43/35) 150 Pullups *Only one team member may work while the other two rest*
Monday - 090614
Skill: Kettlebell Snatch Strength: Front Squat 5-5-3-3-3 Metcon: 40 Plate Overhead Walking Lunges steps (20/10kg) 30 Burpees (Jump on plate) 20 Plate Ground-to-overhead (20/10) 10 Strict HSPU 20 Plate Ground-to-overhead (20/10) 30 Burpees (Jump on plate) 40 Plate Overhead Walking Lunges steps (20/10kg)
Sunday - 080614
Skill: Thrusters (Tips) Strength: Thrusters 3-3-3-3-3 Metcon: "Helen" 3 Rounds for time of: 400m Run 21 Kettlebell Swings (24/16kg) 12 Pullups
Saturday - 070614
Strength: Back Squat 5-5-5 Weighted Pullups 5-5-5-5-5 Metcon: 10-9-8-7-6-5-4-3-2-1 reps of: K2E WallBall Shots (10/6)
Friday - 060614
Skill: Overhead Squat Strength: Press 5-5-5-5 Metcon: AMRAP in 14min of: 3 Overhead Squats (60/45kg) 6 L-Pullups 9 Box Jumps
Thursday - 050614
Skill: Kipping Pullups Strength: Front Squat 2-2-2-2-2 Metcon: 4 Rounds for time of: Run 400m 25 Pushups 25 Situps
Wednesday - 040614
Skill: L-Sit - accumulate 2min Strength: Push Press 5-5-5 Metcon: 5 Rounds for time: 7 DeadLifts (120/80kg) 30 Squats 7 HSPU
Tuesday - 030614
Strength: Back Squat 3-3-2-2-2 Metcon: 13min of the following ladder: 3 Toes-to-bar 3 Thrusters (43/35) 6 Toes-to-bar 6 Thrusters (43/35) 9 Toes-to-bar 9 Thrusters (43/35) .... And so on adding 3 reps every round untill the time stops.
Monday - 020614
Strength: Hang Clean 2-2-2-2 Metcon: Run 800m 60 Doubleunders 40 Box Jumps 20 Push Jerks (60/43) 10 Burpee over the bar
Sunday - 010614
Skill: Kettlebell Snatch Strength: Overhead Squat 3-3-3 Metcon: 3 Rounds for time: 15 KB Snatch (Right) 15 Situps 15 KB Snatch (Left) 15 Toes to bar
Saturday - 310514
Skill: Kipping/Butterfly Pullups Strength: Ring Dips - 3 sets of Max reps Metcon: In Pairs for time: 30 Bear Complex (43/30kg) (Demo Here) 200 DoubleUnders *Only one of the partners may work while the other counts*
Friday - 300514
היום ננצל את השרב על מנת לקחת צעד אחד קדימה באימוני הכח שלנו, נבצע אימון כח קלאסי של קרוספיט על מנת לגלות את משקלי המקסימום שלנו בתרגילי הכוח העיקריים שאותם אנחנו מבצעים. נתחיל עם חימום מפרקים ופתיחת טווחי תנועה, נבצע חימומים ספציפיים לכל תרגיל וניגש לעבודה. GO HEAVY! Strength: "