Hero W.O.D
לזכרו של סמל קיריל ברודסקי ז"ל, שנפל ב07.10.2023 בקרב על קיבוץ נירים
For Time:
In Teams Of 2, IGUG:
Buy In:
2,004M Row
Into 19 Rounds Of:
8 Lateral Burpees Over The Bar
4 Deadlifts #100/70kg
Into:
7-10
WallWalks
Rope Blimbs
Buy Out: 2023m Bike
CrossFit W.O.D Strength: Tempo Strict Press @1141 4-4-3-3-3 Metcon: 10:00 Min AMRAP: 50 Double Unders 12 Front Squats #50/35 6 Front Rack Reverse Lunges 6 STOH CrossFit Endurance E06:00MOMX5 Rounds: 500/400m Row 20 Sit-Ups 18 Dual DB Thrusters #2x15/10kg 16 Push Ups
CrossFit W.O.D Strength: Front Squats 5X5 Metcon: 16:00 Min EMOM, For Max Reps: 1.)Cals Row 2.)Sit-Ups 3.)Pull-Ups 4.)Hand Release Push Ups CrossFit Strength Part A: Tempo Back Squats @5111 5x4 Part B: 3 Supersets Of: 8 Strict Toes To Bars 10\10 1KB
CrossFit W.O.D Strength: 4 SuperSets: 5 Weighted Push Ups 6\6 Weighted Box Step Ups 15-20 Sec L-sit Hold Metcon: 5 Rounds For Time: 200M Run 15m HS Walk 30 Jumping Lunges
CrossFit W.O.D Strength: Sumo Deadlift 5X5 Metcon: E02:00MOM, Alt x 8 Rounds: (AMRAP) 1.)10 Hang Power Snatch #43/30kg 20 V-Ups 2.)2 Rope Climbs 4 WallWalks 6 SDHP #43/30kg CrossFit Weightlifitng Part 1: 5-6 sets: 2 Tall Snatch 40-50% *Part 2: From Blocks Snatch