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)
Strength: Every 2:30 for 6 sets (15min): 5 Dual DB/KB Z-Press 20 Hollow Rocks Metcon: For time: 27-21-15-9-3 reps of: Hang Squat Cleans (#40/30) Pullups Gymnastics: Skill- False Grip Ring Row/ False Grip Pull Up/ Strict Ring MU Strength-20 min Emom: Min 1- 3 Arch Pull/ 6
Skill: 20min Handstands Practice Metcon: AMRAP in 15min of: 20 Cal Row (or 15 Bike) 15 Knees-to-elbows 10 Hang DB Snatch (#22.5/15,x1) Endurance: 5 Rounds for time: Run 400m 25 Box Jumps 50 Double Unders Run 200m 20 Box Dips 50 Mountain Climbers
Strength: E2MOM for 12min: Floor Press 5-5-5-3-3-3 Metcon: 2 Rounds for time: Run 800m 30 Wallballs (#10/6) 12 Hang Clean and Jerks (#40/30) Endurance: AMRAP in 38min of: 1 Stairs Ascend 20 KB SDHP (#16/12) 20 Situps 20 KB Overhead Lunges 20 Knees-to-elbows 20 KB Swings
