CrossFit WOD Strength: Strict Press 6-5-4-3-2-1 Build to a heavy set of 1 15:00 TC Metcon: 5 Rounds For Time 20 Sit Ups 15 Wallball 10/6kg 20 Front Rack Lunges 43/30kg Endurance: Metcon: Every 5:00 x 8 Rounds 400m Run / 500m Row / 1000m Bike - Alt
CrossFit WOD Strength: Back Squat 5-5-3-3-2-2 TC 16:00 Metcon: AMRAP 15 400m Run 6/6 DB Hang Squat Cleans 22.5/15kg x 1 DB 15 Box Jumps Endurance: Metcon: AMRAP 45:00 20 Wallball 10/6kg 100 Single Unders 20 Wallball 500m Row / 30Cal Bike CrossFit Gymnastics: Skill-
CrossFit WOD Strength: Every 1:00x12:00 (4 Rounds) 1. 5 Weighted Strict Pull Ups 2. 30-50m Farmers Carry - Heavy As Possible 3. Rest Metcon: AMRAP 4:00 x 3 Rounds 18Cal Row / 15Cal Bike 20 Push Ups Max Push Press 60/40kg Rest 1:00 b/w AMRAPs
CrossFit WOD Strength: Sumo Deadlift 5-5-5-5-5 18:00 TC Metcon: Amrap 12 30 Double Unders 10 Deadlifts 80/50kg 30 Double Unders 10 TTB Endurance: Metcon: 8 Rounds 400m Row / 30/24Cal Bike 30 Box Jumps 20 Push Ups 10 V-Ups 40:00 TC CrossFit Gymnastics: Skill Rope Climb Strength
CrossFit WOD Skill: Handstand Pushups In 20:00 3-4 Sets: 1. 30-45sec Wall Headstand Hold / Free Headstand hold 2. 30-45 sec Wall HandStand Hold / Free HS Hold 3. 3-10 Strict Handstand Pushups / Pike Pushups / Push-ups Rest as needed Metcon: For Time: 12-9-6-3 Power Snatch 60/40kg Bar Muscle Ups *50
CrossFit WOD Strength: Thruster 3-3-3-3-3-3 Build to heavy 3 15:00 TC Metcon: 3 RFT 6 C2B 8 Thruster 43/30kg 48 Double Unders Rest 2:00 3 RFT 6 HSPU 8 Front Squat 50/35kg 48 Double Unders
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
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/
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
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
יום כיפור
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
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
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
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:
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