Friday - 290923

CrossFit WOD Strength: Rope Climb In 12:00 Practice Rope Climbs Adv. - L-sit Legless Rope Climb x 10 Metcon: AMRAP 2:00 x 6 Rounds 6 Squat Clean 80/50kg 6 BOTB MAX Sit Ups Rest 1:00 b/w AMRAPs Skills: Bar Muscle Ups Drill 1 2-3 sets

Thuesday - 280923

CrossFit WOD אימון פרידה Strength: Strength- OHS 2-2-2-2-2-2 Tempo @5112 Metcon: For Time: 40-30-20-10 -DB OHL #22.5/15 -Pull Ups *15 M Handstand Walk After Each Set. (Scale HSW to Bear walk/ 3 Wall Walks Endurance: Metcon: AMRAP 20:00 1000m Row/60Cal Bike 30 Dual KTB Deadlifts 12/

Wednesday - 270923

CrossFit WOD Strength: Front Squat 3-3-3-3-3-3 @32X1 15:00 TC Metcon: AMRAP 15 5 Bar Muscle Ups 10 KTB Swings 32/24kg 15 Box Jumps 20 Push Ups Endurance: Metcon: AMRAP 40 75 Double Unders 50 DB Snatch 17.5/12.5kg 25 V-Ups 400m Run CrossFit Gymnastics: Skill Lache

Tuesday - 260923

CrossFit WOD Strength: Push Jerk 4-4-3-3-2-2 15:00 TC Metcon: 4 Rounds For Time: 5 Clean&Jerk 60/40kg 10 Pull Ups 20 Wallballs 10/6kg 400m Row/30/24Cal Bike Endurance: Metcon: Every 6:00 x 7 800m Run 10 Pull Ups 10 Goblet Squat 24/16kg CrossFit

Monday - 250923

יום כיפור

Sunday - 240923

CrossFit WOD Strength: Weighted Pull Ups 3-3-3-3-3 @2121 12:00 TC Metcon: Every 5:00 x 20:00 400m Run 10 HSPU 5 Hang Power Snatch 50/35kg Endurance: Metcon: AMRAP 15 1000m Row 30 KTB Swings 16/12kg 30 Sit ups Then: AMRAP 15 2000m Bike 30 Air Squats

Saturday - 230923

CrossFit WOD Strength: Overhead Squat 2-2-2-2-2 @3311 15:00 TC Metcon: AMRAP 16 20 DB Step Ups (22.5/15kg, x1) 8 TTB 20 DB Over head Lunge 8 TTB

Friday - 220923

CrossFit WOD Strength: 4 Sets 5 Strict HSPU - Build to deficit + 30sec Hanging L-Sit Hold 12:00 TC Metcon: For Time: Buy in: 800m Run 3 Rounds: 7 Ring Muscle Ups 15 Box Jumps 7 Thrusters 60/40kg Cash Out: 800m Run 25:00 TC Skills: Ring Muscle Up

Thursday - 210923

CrossFit WOD Strength: Goodmorning 5-5-5-5-5-5 Work With sustainable load 15:00 TC Metcon: AMRAP 14 3 HSPU 3 KTB Swings 32/24kg 3 Sit Ups *Add 3 reps Each Round Endurance: Metcon: AMRAP 35:00 35 Double Unders 15 Russain Swings 24/16kg 200m Run 20 Walking Lunges CrossFit Strength:

Wednesday - 200923

CrossFit WOD Strength: 5 Sets: 3 Bent Over Barbell Row 20-30m Suitcase Carry - Each arm Rest as needed 15:00 TC Metcon: 6 Rounds For Time: 2 Rope Climbs 4 BOTB 3-6-9-12-15-18 Front Squats 60/40kg 18:00 TC Endurance: Metcon: AMRAP 45:00 20 Burpee Box Jump 30

Tuesday - 190923

CrossFit WOD Strength: One and a Quarter Back Squat 3-3-2-2-2 15:00 TC Metcon: AMRAP 15 3 Walllwalks 7 Power Snatch 50/30kg 200m Run Endurance: Metcon: AMRAP 20 800m Run 30 KTB Swings 16/12kg 15 Pull Ups Rest 3:00 AMRAP 20 800m Run 40/40m Suitcase carry

Monday - 180923

CrossFit WOD Strength: 5 Sets 5 Weighted Push Ups + 8-10 Strict Knees To Elbows 15:00 TC Metcon: For Time: 50-40-30-20-10 Wallballs 10/6kg Alt. DB Snatch 22.5/15kg 20:00 TC Endurance: Metcon: 5 Rounds 400m Run 20 Alt. DB Snatch 15/10kg 10 Burpees Rest 3:00

Sunday - 170923

CrossFit WOD Strength: Clean&Jerk In 15:00 - Build to heavy set of 1+1+1 1 Power Clean 1 Hang Squat Clean 1 Push Jerk Metcon: AMRAP 6 45 Double Unders 9 Pull Ups 7 Hang Power Clean 43/30kg Rest 2:00 AMRAP 6 45 Double

Saturday - 160923

CrossFit WOD Metcon: In Pairs: AMRAP 30:00 800m Run 50 American KTB Swings 24/16kg 50 Goblet Squats 50 Push Ups *Split However, run together Core: 2-3 Rounds 20 V-ups / Tuck ups 30 Mountain Climbers 20 Hollow rocks / Tuck Rocks rest 1:00 12:00 TC

Friday - 150923

CrossFit WOD Strength: Front Squat 5-5-3-3-3 Build to heavy 3 15:00 TC Metcon: 2 Rounds For Time: 60 Sit Ups 50 DB Snatch 22.5/15kg 40 Single DB Box Step Ups 30 Burpees 30:00 TC Skills: Double Unders: Phase 1 Part 1 15 Toe catch *try to

Thursday - 140923

CrossFit WOD Strength: Push Press 10-10-8-8-6-6 reps Build to heavy 6 reps 15:00 TC Metcon: AMRAP 8 18Cal Row / 12Cal Bike 12 C2B 12 Thrusters 43/30kg rest 2:00 AMRAP 6 18Cal Row / 12Cal Bike 24 Push Ups 9 Thrusters 50/35kg Endurance: Metcon: Every 1:00 x