האימון היומי

WOD 210611

Part 1-

Build heavy set of-
1 Cluster + 1 thruster


Part 2-

For time-
8 rounds of-
3 squat cleans 60/40kg
2 Thrusters
1 Cluster
6 Lateral burpees
– Rest 1 minute after every set
– Goal is to go UNBROKEN.

WOD 210610

Core-

5 super sets of-
30 Seconds weighted plank
20 Plate "Around the world" 20/15kg


Metcon-

For time-
3 rounds of-
21 Russian KBS 32/20kg
15 T2B
9 Strict chin ups

Rest 2 mInutes

3 Rounds for time-
15 American KBS 32/20kg
9 T2B
6 Strict Chest to bar

WOD 210609

Lift-

Build heavy complex of-
1 Power clean
1 Hang power clean
1 Hang squat clean


Metcon-

5 rounds for time-
1-2-3-4-5 "Part 1 Complex" 80/50kg
150 Run between sets


CrossFit Endurance-

Volume
6 rounds on each machine-
250/200 meters Row
15/10 Cal bike

Complete all 6 sets then switch machine.
– Goal- Match efforts each set

WOD 210608

Squat-

4 super sets of-
10 Cyclist squats
10 DB Romanian deadlifts


Metcon-

4 rounds of-
1 AMRAP/ 20 seconds rest-
– Box jump overs
– DB hang clean & jerk
– Bike


Weightlifting Class-

1) Build Heavy complex of-
1 Power clean + 1 squat clean + 1 jerk

2) Build new RM1 lift for-
Clean & Jerk

WOD 210607

Push-

Landmine presses- 4 sets of 10/10


Metcon-

For time-
100 wall balls
– First break- 10 Double unders
– 2nd break- 20 DU
– 3rd- 30 DU
ETC…



StrengthCon–

Build Heavy set of 3 rep Back squat.

then-
20 Rounds for quality-
1 Back squat (use the weight you found in part 1)
1 Legless Rope climb