האימון היומי

CrossFit Open 2020 day

Part 1-

10-12 minutes to perfect your Clean & jerk

Part 2-

"Open 20.4"

30 box jumps 60/45cm
15 clean and jerks 42.5/30kg
30 box jumps
15 clean and jerks 60/40kg
30 box jumps
10 clean and jerks 85/50kg
30 single-leg squats
10 clean and jerks 100/65kg
30 single-leg squats
5 clean and jerks 125/80kg
30 single-leg squats
5 clean and jerks 140/95kg

Scaling-
– For the C&J- lower (but progressive) weights
– For the Box jumps- shorter height
– For the pistols- Step overs with medball 10/6kg

Time cap: 20 minutes

Benchmark – Skill day

Skill- 

Butterfly pull ups

Benchmark Metcon-

"Fran"
21-15-9-
Thrusters 42.5/15kg
Pull ups

Weightlifting – Gymnastics – Monostructural day

Part 1-

Strict shoulder press- 3-3-3-3
– 3 seconds pause on top..

Part 2-

For time-
21 one arm "Devil press" 22.5/15kg
15 DB snatch
9 Burpees
12 Bar muscle ups
9 Burpees
15 DB snatch
21 one arm "Devil press"

Weightlifting – Monostructural day

Strength work-

Build HEAVY set of-
2 front squats- 3 seconds pause at bottom

Metcon-
For time-
15-12-9-6-3 Clusters (sqt clean & thruster) 40/25kg
50 Double unders after every set

Gymnastics day

Part 1-

Accumulate 70 strict pull ups + 40 pistol squats
– You can mix it all..
– For the pistols use the same scaling from https://crossfithasharon.co.il/wod/wod-191022/

Part 2-

14 AMRAP-
20 HRPU
20 Box jumps
20 T2B
20 Box jumps

Core work-

4 super sets of-
8/8 Landmine presses
45 seconds "Navy seals flutter kicks"

Benchmark Metcon-

"Fat Helen" (Cap- 16 minutes)
3 rounds for time-
400 meters run
21 American KBS 32/20kg
12 C2B pull ups

Part 1-

EMOM 14-
Odd- 3 power snatches
Even- 3 Overhead squats

Part 2-

Sprint metcon-
For time-
30 Push press 50/35kg
20 Front rack lunges
10 Over the bar burpees

"Open 20.3"

For time:
21 deadlifts, 100/70kg
21 handstand push-ups
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
21 deadlifts 140/90kg
15 meters handstand walk
15 deadlifts
15 meters handstand walk
9 deadlifts
15 meters handstand walk

Time cap: 9 min.

נדיר שיוצא לנו לעשות את  אותו אימון פעמיים בפרק זמן כל כך קצר..
ביום שני שעבר (21.10) עשינו בנצ'מרק בשם "DIANE" שזה החלק הראשון (ועבור רובנו היחידי..) של 20.3.
הזדמנות מעולה עבורכם לשפר את התוצאה באימון שבוצע לפני 10 ימים.

Monostructural day

In teams of 3-

Partner 1 Run 400 meters as fast as possible
Partner 2 Row AMRAP of calories meanwhile
Partner 3 rest..

rest 15 seconds..

Partner 3 Run 400 meters as fast as possible
Partner 1 Row AMRAP of calories meanwhile
Partner 2 rest..

rest 15 seconds..

Partner 2 Run 400 meters as fast as possible
Partner 3 Row AMRAP of calories meanwhile
Partner 1 rest..

rest 15 seconds..

Partner 1 Run 200 meters as fast as possible
Partner 2 Row AMRAP of calories meanwhile
Partner 3 rest..

Partner 3 Run 200 meters as fast as possible
Partner 1 Row AMRAP of calories meanwhile
Partner 2 rest..

rest 15 seconds..

Partner 2 Run 200 meters as fast as possible
Partner 3 Row AMRAP of calories meanwhile
Partner 1 rest..

rest 15 seconds

Partner 1 Run 100 meters as fast as possible
Partner 2 Row AMRAP of calories meanwhile
Partner 3 rest..

rest 15 seconds..

Partner 3 Run 100 meters as fast as possible
Partner 1 Row AMRAP of calories meanwhile
Partner 2 rest..

rest 15 seconds..

Partner 2 Run 100 meters as fast as possible
Partner 3 Row AMRAP of calories meanwhile
Partner 1 rest..

Hero WOD

"HotShots 19" (Cap- 35 minutes)

6 Rounds for time-
30 Air squats
19 Power cleans 60/40kg
7 Strict pull ups
400 Meters run