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מתכוננים לבאות :

קרוספיט 240526

Warm-Up: 2 Rounds: 30 Jumping Jacks 10 90.90 10 Up Down dog Strength: E2.5MOM X 5 Sets Front Squat 5-3-1-1-1... 75%-80%-85%-90% 1RM, Don't Compromise Technique After Sets 1-3: 8-10 DB Strict Press Metcon: 5 rounds for time of: 20 Calorie bike/ Row 20 KB Sumo Deadlift High Pulls 32/24kg 15 Knees-to-elbows Cash-Out: 4 Minute Partner For Quality: Partner A: 12 Russian Twists 10/6KG Each Side Partner B: Plank Hold Switch After Russian Twists

קרוספיט 250526

Warm-Up: 2 Rounds: 10 PVC Pass-Throughs 10 Air Squats 8/8 SA DB Press Skill: Weightlifting: Snatch Complex Hang Power Snatch + Squat Snatch E2MOM x 6 Sets Start at 55-65% and Climb, No Failures, Chase Perfect Positions Progression: Hang High Pull → Hang Snatch → Squat Snatch Metcon: 12 min AMRAP 200 m Run 10 KB's Thrusters 2x 24/16KG 1 min Plank hold Time Cap: 14 Minutes

אינטנס 250526

Warm-Up: 2 Rounds 30 sec Bike 6 Air Squats 6 Ring Rows 6 Shoulder Taps Metcon: 35 Min Partner Chipper For Time One works one rests Split reps as needed 100 Dumbbell Box Step Overs 2×15/10 kg 80 Dumbbell Push Press 2×15/10 kg 80 Sit-Ups 60 Alternating Dumbbell Clean and Jerk 17.5/12.5 kg 60 Burpees 80/64 Cal Row or Bike

קרוספיט 260526

Warm-Up: 2 Rounds: 30 Seconds Single-Unders 8 Empty Bar Bench Press 8 DB Deadlifts 10/7.5KG 10 Hanging Knee Raises Strength: 18 min To Build weight for : Bench Press 5-3-1-1-1... 75%-80%-85%-90% 1RM, Don't Compromise Technique Metcon: For Time: 21-15-9 Hang Clean and Jerks 55/35kg Toes-to-Bar 200 m Run Time Cap: 12 Minutes

קרוספיט 270526

Warm-Up: 2 Rounds: 8 Glute Bridges 8 Empty Bar Sumo Deadlifts 10 KB Romanian Deadlifts 16/12KG 10 Air Squats Strength: 18 min To Build weight for : Sumo Deadlift 5-3-1-1-1... 75%-80%-85%-90% 1RM, Don't Compromise Technique Metcon: 15 Min AMRAP 15 Wall Balls 10/6KG 10 Ring Dips 15 MB Box Step Over 10/6KG Cash-Out: 4 Minute Partner AMRAP: Partner A: 8 Hanging Knee Raises Partner B: L-Sit Hold on Parallettes Switch After Hanging Knee Raises

קרוספיט 280526

Warm-Up: 2 Rounds: 30 Seconds Single-Unders 8 Empty Bar Thrusters 10 Ring Rows 10 Push-Ups Skill: Double Unders 8min Practice With Coach Then: 10Min EMOM 1st: 30-50 Double Unders or 60 Single-Unders 2nd: 10-14 Dual Kettlebell Bent Over Row Metcon: 15 Minute EMOM: 1st: 6 Thrusters 40/30KG 2nd: 6 Chest-to-Bar Pull-Ups 3rd: 60 Single-Unders

הנפות אולימפיות 280526

Warm-Up: 2 Rounds: 10 Front Rack Stretch 8 Jump Shrug 10 Front Squat (empty bar) 5 Tall Clean Build-Up: Clean 3x2 @80% 2x1 @85% 2–3x1 @88% Complex: 3–4 Sets: 1 Clean Pull 1 Hang Clean 1 Clean 1 Front Squat (heavier than previous weeks, stay sharp) Accessory Work: 2–3 Rounds For Quality: 4 Front Squat (heavy) 5 Clean Pull (fast + aggressive) 20–30 sec Front Rack Hold

קרוספיט 290526

Warm-Up: 2 Rounds: 30 Seconds Bike 8 Inchworms 10 Air Squats 10 Hanging Knee Raises Metcon: For time: 50 Box jumps 50 KB swings 50 Pull-ups 50 KB Hang Power clean 50 T2B 50 KB Push press 50 wall-ball shots 50 burpees RX- 24/16 kg 35 min T.C

קרוספיט 300526

Warm-Up: 2 Rounds 200 m Easy Run 6 Empty-Bar Deadlifts 6 Empty-Bar Front Squats 6 Scap Push-Ups Metcon: 35 Min Partner AMRAP You go I go 400 m Run 12 Barbell Power Cleans 50/35 kg 12 Front Squats 50/35 kg 12 Push-Ups 12 Burpees Over Bar

הנפות אולימפיות 030626

Warm-Up: 2 Rounds: 10 PVC Pass-Through 8 Hang Muscle Snatch 10 Overhead Squat 5 Tall Snatch Build-Up: Snatch 4x3 @60% 3x2 @65–70% Complex: 4 Sets: 1 Snatch Pull (pause at knee) 1 Hang Snatch (above knee) 1 Snatch 2 Overhead Squat (controlled tempo) Accessory Work: 3 Rounds For Quality: 6 Overhead Squat (moderate) 8 Snatch Pull (focus on speed) 20–30 sec Overhead Hold

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מאי 2026

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מתכוננים לבאות :

קרוספיט 240526

קרוספיט 250526

אינטנס 250526

קרוספיט 260526

קרוספיט 270526

קרוספיט 280526

הנפות אולימפיות 280526

קרוספיט 290526

קרוספיט 300526

הנפות אולימפיות 030626

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