האימון היומי

WOD 240314

Squat & Pull-

Complete 4 super sets of-
16 Meters Sled push
1-2-3-4 Rope climbs

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Metcon-

CrossFit.com 240304

7 AMRAP-
7 Box jumps 75/60cm
7 C2B pull ups

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Accessory work-

Accumulate 5:00 of wall sit

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Endurance WOD-

Part 1-
5 rounds-
1:00 Row @ :20 ~1000 (cal/hr) , :20 ~1200, :20 ~1400 (או בכל קצב מתגבר שתבחרו)
1:00 Rest

Part 2-
15 AMRAP-
10-20-30-40-50.. etc Double unders
20 DB snatch
10 Burpee box jumps overs
5+5 DB thrusters

WOD 240313

Press-

On a running Clock-
0:00-6:00- Build heavy 1 rep Strict press
6:00-12:00- Build heavy 1 rep Push press
12:00-18:00- Build heavy 1 rep Split jerk

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Metcon-

10 AMRAP-
6 T2B
9 Shoulder to OH @60/40kg
18 Lateral jumps over barbell

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Olympic Weightlifting Class-

Clean & jerk

1. 3 Scarecrow power Clean
   1 Push press
   1 scarecrow squat Clean
   1 Split jerk
2. Clean High pull
   Power Clean
   Clean high pull
   Squat Clean
3. 1 pause power Clean & pause split jerk
   1 squat Clean & lerk
4. EMOM 10-
   1 Power Clean
   1 squat Clean
5. Accessory- 1 Behind the neck split jerk + 1 split jerk

WOD 240312

Lift-

Build heavy Complex of-
1 Hang power clean
1 Power clean
1 Squat clean

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Metcon-

In teams of 2-

21 HPC
7 Wall walks
21 Power cleans
7 wall walks
21 Squat cleans
7 wall walks
21 Deadlifts

RX=80/55kg

WOD 240311

Metcon-

For time-

3 rounds-
5 Bar Muscle ups
4 Single arm "Devils"
3 Burpee Over Boxes

3 rounds-
7 Chest to bar
4 Single arm "Devils"
3 Burpee Over Box

3 rounds-
9 pull ups
4 Single arm "Devils"
3 Burpee Over Box

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Accessory work-

4 sets of 8+8 Side plank rows

WOD 240310

Metcon-

Couples "Open 24.2"

25 AMRAP-
300 Meters Row
10 Deadlifts @80/55kg
50 Double unders
– Switch roles every 1:00!!!

Scaling–
Deadlifts @60/42.5kg
Single unders instead of DU

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Accessory work-

Accumulate 50 Handstand hip taps

WOD 240309

Push-

Z-press- 5-5-5-5-

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Metcon-

in teams of 2-

20 AMRAP-
64 Double unders
3-6-9-12.. etc Floor presses @60/42.5kg
3-6-9-12.. etc Hang squat cleans