יום עצמאות שמח!!! היום יתקיים אימון אחד בלבד בשעה 19:00
Skill: Box Jumps for height - 10min to find your highest jump
Metcon: AMRAP in 16min of: 5 Pushpress (50/35kg) 10 Rollups 5 Pullups
CrossFit W.O.D Strength: Romanian Deadlifts 4x6 5\5 KB 1ARM 1 legged around The World after each set Metcon: 08:00 Min AMRAP: 12/9 Cals Bike 10 Push Ups 15 Alt.DB Snatches #22.5/15kg Rest 02:00 Min 08:00 Min AMRAP: 15/12 Cals
CrossFit W.O.D Strength: Tempo OverHead Squats 5x3 @32X1 Metcon: For Time: 30 Hang Power Snatch #43/30kg 800m Run 30 OverHead Squats CrossFit Strength Part 1: Tempo Strict Press 5x4 @1141 Part 2: E03:00MOMx4 Rounds: 8\8 1KB Single legged Romanian Deadlifts Into Max Reps Elevated Feet
CrossFit W.O.D Strength: Weighted Pull Ups 5x5 Metcon: 24:00 Min AMRAP: 48 Double Unders 24 KB Swings #24/16kg 12 Pull Ups CrossFit Endurance 40:00 Min AMRAP: 60 Double Unders 30 Sit Ups 20 Push Ups 10 Pull Ups Every 04:00 Min, Including 00:00:
CrossFit W.O.D Strength: 5 Supersets: 6\6 Bulgarian Split Squats 20-30 Sec Hanging L-Sit Hold Metcon: 5 R.F.T: 10 Box Jumps #60/50cm 15 2KB Front Rack Reverse Lunges #2x16/24kg 20 Sit-Ups CrossFit Endurance E04:00MOM, AMRAP x 6 Total Rounds, Alternating: 1.)12 2DB