CrossFit WOD: Strength: Front Rack Lunges 6-6-6-6-6-6 (3/3) Metcon: For time: 75 Wallballs (#10/6) 30 S2OH (#60/40) 75 Wallballs Skills: Main: Box muscle ups/low bar turnovers Hips to bar drill Dips Pull ups Cash out: 3 sets for quality: 10-12 reverse flyes 40 m 1arm farmer’
CrossFit WOD: Strength: 15min Build up load for the complex: Power Snatch + Hang Squat Snatch (1+1) Metcon: AMRAP in 16min of: 15 DB S2OH (#22.5/15,x2) Run 200m 30 Jumping Lunges Run 200m Endurance: 7 Rounds for time: 60 Double Unders 15 Plate Thrusters (#20/15) 12
CrossFit WOD: Strength: Weighted Pullups 5-4-3-2-1-1-1 Metcon: 5 Rounds for time: 10 DB Hang Squat Cleans (#22.5/15,x1) 12 Box Jump Overs 15 Knees-to-elbows Endurance: 10 Rounds for time: 10 KB Goblet Lunges (#16/12) Row 250/200m 10 KB Swings Bike 15/12 Cal 10 KB SDHP
CrossFit WOD Strength: Every 2:30 for 15min: Push-Press 3-3-2-2-2-2 *Pause for 3sec at the dip before completing each rep Metcon: AMRAP in 12min of: 1-2-3-4-5... Power Cleans (#60/40) 2-4-6-8-10... DB Devil-Press (#22.5/15) Endurance: 12 min AMRAP: 200m Run 10 Pullups -Rest 1 Min- 12 min AMRAP:
Strength: Back Squat 2-2-2-2-2-2 Metcon: For time: 21-15-9 Burpees 9-6-3 Thrusters (#60/40) 50 Double Unders Endurance: For time: 30 Strict Pull Ups 40/30 Cal Bike 50 Burpee Box Jump Overs 1600m Run 50 Burpee Box Jump Overs 40/30 Cal Bike 30 Strict Pull Ups Gymnastics: Skill: Free
Strength: Romanian Deadlift 8-8-6-6-6 *20sec Hollow Hold after each set Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats
Strength: E2MOM for 14min: 2 Split Jerks Metcon: AMRAP in 16min of: 16 Russian KB Swings (#32/24) 8 HSPU 4 Bar Muscle-ups Skills: Main: German hang C2W Hollow+reversed hollow Headstands/crow Cash out: 10 rounds for time 1 wall walk 10 V-ups
Strength: Tempo Overhead Squats 3-3-3-2-2-2 @3331 Metcon: 3 Rounds for time: 50 Double Unders 24 Toes-to-bar 12 DB Burpee Box Step-ups (#22.5/15,x2)
Strength: Every 1:30 for 12min (8 sets): Power Clean + High Hang Squat Clean (1+1) Metcon: For time: 50-40-30-20-10 Air Squats 20 DB Power Cleans (#22.5/15,x2) 5-4-3-2-1 Rope Climbs Endurance: 10 Rounds for time: Bike 30/24 Cal 20 Russian Twists (#16/12) 15 KB Swings
Strength: Front Squat 12min build up to an RM3 Metcon: For time: 75 Pullups 75 KB Swings (#24/16) 75 Box Jumps 75 Wallballs (#10/6)
יום הזיכרון לחללי מערכות ישראל היום, כבכל שנה נקיים אימון גיבורים לזכר לוחם ישראלי שנפל. אימוני גיבורים הם אימונים קשים וארוכים יותר מהאימונים הרגילים שאנחנו מבצעים במועדון ומטרתם לחלוק כבוד אחרון עם אנשי ביטחון (צבא/משטרה/כבאות) שנפלו בעת מילוי תפקידם. השנה אנו מקדישים את האימון לזכרו ועל מנת לספר
Strength: 15min build up to RM2 Weighted Pullups Metcon: AMRAP in 12min of: 3-6-9-12... S2OH (#50/35) 10 Burpee Box Jump Overs Gymnastics: Skill- Kipping Ring MU -False Grip & Pull -Transition -Kipping Dip Endurance: 3 Rounds for time: 100 Double Unders 80 Wallballs (#10/6) 60 Pushups 40 Burpees
Strength: E2MOM for 14min: Power Snatch + Hang Power Snatch (1+1) Metcon: 5 Rounds for time: 8 Deadlifts (#100/70) 12 DB Overhead Lunges (#22.5/15,x1) 40 Double Unders
Strength: E3MOM for 15min (5sets): 6/6 Bulgarian Split Squat 25sec Sandbag Carry (bear hug, AHAP) Metcon: For time: 1 Dual DB/KB Farmer Grip Stairs Ascend (#22.5/15,x2) 30 C2B Pullups 30 Meball Cleans (#10/6) 30 Box Jump Overs 15 Devil Press (#22.5/15,x2)
Strength: 12min build up to an RM2 Push-Press Metcon: 3 Rounds for max reps: 1min Thrusters (#40/30) 1min Bike (calories) 1min V-Ups 1min Ring Dips 1min Burpees 1min Rest Skills: Main: -Shoulder ROM opener -bridge work -C2W work (variations) -pancakes CASH OUT: 1min work/1min restx3 Partner A: 16
Strength: Deadlift 5-5-4-4-4 Metcon: For time: Run 800m 150 Wallballs (#10/6) *Every break on the wallballs: 10 Strict T2B Endurance: 2 Rounds for time: Bike 60/48 Cal 50 Box Jump Overs 50 Ring Rows Row 1000/800m 50 Plate G2OH (#15/10) 50 Plate Situps (#15/10)
