האימון היומי

Strength-

Pause front squat- 1-1-1-1-1-1

Metcon-

16 AMRAP-
60 DU
8 Bar facing burpees
Run 200 meters
8 Bar facing burpees

Weightlifting-

Build Heavy set of the complex-
1 Hang power clean
1 Jerk
1 Hang squat clean
1 Jerk

Metcon-

For time-
21-15-9
Squat cleans 60/40kg
Devil press 22.5/15kg

Skill-

Pistol squat

Metcon-

"Mary"
20 AMRAP-
5 HSPU
10 Pistol squats
15 Pull ups

RX WOD-

"CrossFit Games Event 8"

5 minutes rest

"CrossFit Games Event 5"

Couples metcon-

30 AMRAP-
200 Meters Suitcase carry 50/32kg
40 Thrusters 60/40kg
60 T2B

Strength work-

Strict press- 3-3-3
Push press- 2-2-2
Jerk (any)- 1-1-1

Metcon-

For time-
24 Burpee box jumps
18 Bar muscle ups
24 Burpee box jumps

Part 1-

Build heavy set of 5 DL's
+
5 reps of HSPU practice

Part 2-

10 Rounds for time-
6 HSPU
40 Double unders
2 Deadlifts @140/85kg

Skill  work-

Build Heavy set of squat snatch
&
Perfect your Rope climb technic

Metcon-

"2019 CrossFit Games event 1"- Modified

4 Rounds for time-
Run 400 meters
3 Rope climbs
7 Squat snatch 60/40kg

Part 1-

6 Sets-
16 meters D-ball carry
8 strict Pull ups
16 meters D-ball carry

Part 2-

For time-
Run 400 meters
18 Dball over the shoulders
Run 400 meters

In teams of 2-

on a running clock:

0:00-15:00-
Build your MAX power clean & jerk

15:00-30:00-
AMRAP of-
30 Ground to OH 60/40kg
10 Synchro bar facing burpees
30 Front squats
10 Synchro bar facing burpees

Part 1-

Hang squat clean- Build your MAX of the day- 1 rep

Part 2-

For time-
50 DB snatches 30/20kg
100 wall balls
800 meter RUN with ball

RX WOD-

CrossFit Games Masters events-

"Two ropes"
5 rounds for time of:
3 rope climbs
15 front squats 50/35kg
60 double-unders

immediately into-

500-meter row
30 bar-facing burpees