האימון היומי

WOD 230508

Squat-

Front squat- Build your MAX of the day!

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Metcon-

15 AMRAP-
2-4-6-8.. etc
Front rack lunges
Hang power clean
Push ups

RX= 40/25kg

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StrengthCon-

1) Build heavy Complex of-
1 Hang squat clean + 2 front squats

2) Build heavy Complex of-
1 HPC + 2 jerks

3) On 10:00 running clock- As many rounds as possible-
Thrusters 50/35kg
– Every pause = 9 Deadlifts + 9 Pull ups

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Row WOD-

1) 5 rounds of-
400 Meters row / 1:30 rest

– Record your total working time..

2) Row as many meters as possible your Part 1 time.

3) 3 rounds of-
9 Cal row
9 Lateral burpees
9 Cal row
9 DB thrusters

WOD 230507

Lift-

Deadlift- 3-3-2-1-1

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Metcon-

EMOM 18-
1- 20 Plate ground to OH 20/15kg
2- 16 Box Jump overs
3- 40 seconds plank

WOD 230506

Pull-

5 sets of 10-15 Inverted rows

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Metcon-

20 AMRAP-
2-4-6-8.. etc Pull ups
18 DB snatch
2-4-6-8.. etc Pull ups
18 Sit ups

WOD 230505

Skill-

J-hook Rope climbs

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Metcon-

CrossFit Games Semifinals- "Age group qualifiers Test 4"

For time-

20 burpee box jump-overs

2 rounds of:
20 kettlebell box step-ups
2 rope climbs

2 rounds of:
20 kettlebell goblet squats
2 legless rope climbs

20 burpee box jump-overs

– Time cap– 15 minutes

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Accessory work-

4 sets of 8+8 Standing Halo with plate

WOD 230504

Push-

Push press- 5-5-3-3-1

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Metcon-

7 AMRAP-
1-2-3-4-5-6-7.. etc
Hang power clean & jerk 60/40kg
Lateral burpees

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Accessory work-

3 sets of 8+8 Landmine presses

WOD 230503

Squat-

Front squat- 3-2-1-1-1

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Metcon-

3 Rounds for time-
30 Wall balls
90 Double unders