Monday - 230418
Strength: Weighted Dips 5-5-5-5-5 Metcon: 5 Rounds for time: 7 Squat Cleans (#70/45) 14 Kettlebell Swings (#24/16)
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Sunday - 220418
Strength: Turkish Get-up 3-3-3-3-3 (each arm) Metcon: AMRAP in 10min of: 4 Deadlifts (#120/80) 6 Burpees 8 KB Front Rack Lunges (#24/16, x2) Skills: Bar Muscle-up
Saturday - 210418
Strength: E2MOM for 14min: Power Sntach + Overhead Squat (1+2) increase load between sets Metcon: For time: 12-9-6: Power Snatches (#50/35) Bar Muscle-ups Then: Run 1600m Endurance: In teams of 3: Row 10,000m Switch after 5 Rounds of 'cindy' Competitors: A. Overhead walking Lunge build a
Friday - 200418
Strength: Split Jerk 2-2-2-1-1 Build to a heavy set or work on technique Metcon: AMRAP in 12min: 5 Hang to overhead (#60/40) 10 Toes-to-bar 15 Jump Squats Skills: Muscle-up
Thursday - 190418
Skill: Rope Climb Metcon: For time: 70 Thrusters (#60/40) *Bar touch the ground - 5 Burpees + 1 Rope Climb penalty
Wednesday - 180418
יום הזכרון לחללי מערכות ישראל, נבצע במועדון כבכל שנה אימון גיבורים לגיבור ישראלי שנהרג בעת שהגן על כולנו. אימוני גיבורים הם אולי האימונים הארוכים והקשים ביותר בקרוספיט ולוקחים יותר זמן מרוב האימונים הרגילים שאנו מבצעים. מטרתם העיקרית היא לחלוק כבוד אחרון לזכר שוטרים/חיילים/אנשי כוחות הביטחון שנפלו בעת תפקידם.
Tuesday - 170418
Strength: Weighted Pullups 5-5-5-5-5 Metcon: 3 Rounds for time: Run 400m 24 Burpees Over the DB 24 DB Snatch (#22.5/15)
Monday - 160418
Strength: Single-leg Deadlift 5-5-5 (Each leg) Metcon: AMRAP in 20min: 40m Farmer Carry (#22.5/15, x2) 20 Pushups on DBs 40 Double Unders Endurance: In teams of 2 : 100 KB Deadlift Run 800 100 KB Squat Run 800 100 KB Floor Press Run 800 100 KB Swing Run 800
Sunday - 150418
Strength: Snatch 7x1 Build to a heavy load or work on technique with light weight. Metcon: For time, 15-12-9-6-3 reps of: C2B Pullups Overhead Squat (#50/35) Skills: Muscle-up
Saturday - 140418
Strength: Power Clean - 12min to build heavy RM3 Touch-and-go Metcon: "Fight Gone Bad!" Three rounds for max reps: 1min Wallball shots (#10/6) 1min Sumo deadlift high-pull (#35/25) 1min Box Jumps 1min Push-press (#35/25) 1min Row (Calories) 1min Rest Endurance: 7 Rounds for time: 10
Friday - 130418
Strength: Paused Front Squats 2-2-2-2-2 Pause for 3sec at the bottom of each rep, build up weight Metcon: 4 Rounds for time: Run 400m 10 Push-Press (#50/35) 3 Legless Rope Climbs Skills: Muscle-up Strength drills
Thursday - 120418
Skill: Snatch Balance 6x2 Metcon: 6 Rounds for time: 18 Abmat Situps 10 1-arm DB Power Clean and Jerks (alt arms each rep, #22.5/15) 8 Ring Dips Skills: Muscle-up Strength drills
Wednesday - 110418
Strength: Bulgarian Split Squat 10-10-10 (5 each leg) use KBs/DBs/Barbells if needed Metcon: In Pairs for time: 50-40-30-20-10 Plate G2OH (#20/15) Toes-to-bar Run 200m w/plate (together) *one works, one rest *on the runs, switch the plate holder as you like
Tuesday - 100418
Strength: Bent-Over Rows 5-5-5-5-5 Metcon: For time: 30 HSPU 40 Pullups 50 Kettlebell Swings (#24/16) 60 Situps 70 Box Jumps
Monday - 090418
Skill: 5 sets for max hold at each movement: Hanging L-Sit (on the bar) Ring Support Handstand Metcon: 7 Rounds for time: 7 Power Cleans (#43/30) 7 Thrusters (#43/30) 7 Bar facing burpees
Sunday - 080418
Strength: E3MOM for 18min (6sets): Power Clean + Hang Power Clean + Push-Press (1+1+2) Build up weight. Metcon: AMRAP in 10min of: 50 Double Unders 10 Back Squats (#60/40) *bar starts at the floor