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קרוספיט 080626

Warm-Up: 3 Rounds: 10 Kang squats 10 Ring row 8 No push up burpee Strength: E2.5MOM X 5 Sets Back Squat 6-6-6-6-6+ 55%-65%-70%-75%-80% After Sets 1-3: 10-12 DB Pull-over Metcon: 12 Minute EMOM: 1st: 4-6 Bear komplex 50/35kg 2nd: 8-12 Burpees Over BB 3rd: 40 sec Plank hold

אינטנס 080626

Warm-Up: 2 Rounds 20 Jumping Jacks 6 Air Squats 6 Push-Ups 6 Hollow Rocks Metcon: 30 Min Partner AMRAP Alternate every 3 minutes 0:00–3:00 Partner A max reps Dumbbell Thrusters 2×15/10 kg Partner B max reps 300 m Run 3:00–6:00 Partner A max reps Alternating Dumbbell Snatch 17.5/12.5 kg Partner B max reps V-Ups Continue alternating until 30 minutes

קרוספיט 090626

Warm-Up: 3 Rounds: 10 Cossack Squats 10 Scap. pull ups 10 Up-down dog Skill: Pistol Squat 8 Minute Practice With Coach Then: 10 Minute EMOM: 1st: 8-12 Alternating Pistol Squats (or 10-14 Bulgarian Split Squats) 2nd: 6-10 Weight Pull-Ups Metcon: For Time: 50 Double-Unders 30 Wall Balls 10/6KG 20 Box Jump Overs 24/20 30 Wall Balls 10/6KG 50 Double-Unders Time Cap: 14 Minutes

קרוספיט 100626

Warm-Up: 3 Rounds: 6/6 KB Bottom up press 10 Cat cow 20 Jumping Jacks Strength: E2.5MOM X 5 Sets Strict Press 6-6-6-6-6+ 55%-65%-70%-75%-80% Metcon: For Time 30-20-10: KB Hang Power clean 24/16KG Suitcase Step-Ups 24/16KG Ring Dips in the remaining time: Max Plank hold Time Cap: 15 Minutes

הנפות אולימפיות 110626

Warm-Up: 2 Rounds: 10 PVC Pass-Under 8 Scarecrow Snatch 10 Overhead Squat 5 Snatch Balance Build-Up: Snatch 3x3 @65% 3x2 @70–75% Complex: 4 Sets: 1 Snatch Pull 1 Hang Snatch (below knee) 1 Snatch 1 Overhead Squat (2-sec pause) Accessory Work: 3 Rounds For Quality: 5 Overhead Squat (heavier) 6 Snatch Pull (controlled + strong) 20–30 sec Overhead Carry / Hold

קרוספיט 110626

Warm-Up: 2 Rounds: 6/6 SL DL 10 Scap. push ups 30 Sec Bike Easy Strength: E2.5MOM X 5 Sets Deadlift 6-6-6-6-6+ 55%-65%-70%-75%-80% After Sets 1-3: 10-12 Decline Push-Ups Metcon: 14 Minute AMRAP: 10 Front Rack Lunges 60/40KG 12 Pull-Ups 14 Calorie Row

קרוספיט 130626

Warm-Up: 2 Rounds With Partner: 30 Second Bike Each 8 Synchronized Goblet Squats 16/12KG 8 Synchronized Box Step-Ups 20 10 Plate Pass-Throughs 20/15KG Metcon: In Pairs: Part A 24 Minute AMRAP I Go You Go (Full Rounds): 10 Wall Balls 10/6KG 8 KB Front Rack Lunges 2x16/2x12KG 6 Toes-to-Bar Switch After Each Full Round Part B 8 Minute For Time In Pairs: 800m Run Relay (200m each, alternating) 60 Synchronized AbMat Sit-Ups Time Cap: 8 Minutes

קרוספיט 140626

Warm-Up: 3 Rounds: 10 PVC Pass-Throughs 15/15 sec Half Kneeling Banded Lat Stretch 10 Air squat Skill: Weightlifting: Clean Complex Hang Power Clean + Front Squat E2MOM x 6 Sets Start at 55-65% and Climb, No Failures, Perfect Positions Metcon: 3 Rounds for time of: 50 Air squats 5 Muscle-ups / 10 Pull ups 10 Hang power cleans Time Cap: 15 Minutes Cash-Out: 4 Minute Partner Alternating: 12 Hollow Rocks 8 Ball Russian Twists Switch After Russian Twists

קרוספיט 150626

Warm-Up: 3 Rounds: 10 Kang squats 10 Ring row 8 No push up burpee Strength: E2.5MOM X 5 Sets Back Squat 3-3-3-3-3+ 60%-70%-75%-80%-85% After Sets 1-3: 10-12 DB Pull-over Metcon: For Time: 500m Row 50 KB Swings 24/16KG 40 Box Jump Overs 24/20 30 KB Snatch 24/16KG Time Cap: 14 Minutes

אינטנס 150626

Warm-Up: 2 Rounds 200 m Easy Run 6 Ring Rows 6 Walking Lunges 6 PVC Pass-Throughs Metcon: 35 Min Chipper For Time 1500 m Run 60 Kettlebell Swings 24/16 kg 50 Box Jump Overs 40 Hand Release Push-Ups 30 Pull-Ups or Ring Rows 20 Burpee Box Jump Overs 1500 m Run

קרוספיט 160626

Warm-Up: 3 Rounds: 10 Cossack Squats 10 Scap. pull ups 10 Up-down dog Skill: Pistol Squat 8 Minute Practice With Coach Then: 10 Minute EMOM: 1st: 8-12 Alternating Pistol Squats (or 10-14 Bulgarian Split Squats) 2nd: 6-10 Weight Pull-Ups Metcon: 14 Minute AMRAP: 8 Alt. SA DB Devil Press 22.5/15KG 10 Burpee to target 12 T2B

קרוספיט 170626

Warm-Up: 3 Rounds: 6/6 KB Bottom up press 10 Cat cow 20 Jumping Jacks Strength: E2.5MOM X 5 Sets Strict Press 3-3-3-3-3+ 60%-70%-75%-80%-85% Metcon: For Time 21-15-9-15-21 : Pull-Ups Plate Ground to Overhead 20/15KG Russian twist Time Cap: 16 Minutes

הנפות אולימפיות 180626

Warm-Up: 2 Rounds: 10 PVC Pass-Through 8 Hang Muscle Snatch 10 Band Pull-Aparts 5 Tall Snatch Build-Up: Snatch 3x2 @70% 3x2 @75% 3x1 @80–82% Complex: 4 Sets: 1 Snatch Pull (pause at knee) 1 Hang Snatch 1 Snatch 1 Overhead Squat Accessory Work: 3 Rounds For Quality: 5 Overhead Squat (heavy) 6 Snatch Grip Deadlift 20–30 sec Overhead Hold

קרוספיט 180626

Warm-Up: 2 Rounds: 6/6 SL DL 10 Scap. push ups 30 Sec Bike Easy Strength: E2.5MOM X 5 Sets Deadlift 3-3-3-3-3+ 60%-70%-75%-80%-85% After Sets 1-3: 10-12 Decline Push-Ups Metcon: 15 Minute AMRAP: 10 Calorie 8 Sandbag to Shoulder 50/35KG 15 AbMat Sit-Ups

קרוספיט 190626

Warm-Up: 2 Rounds: 30 Second Bike Easy 8 Inchworms 10 Air Squats 8 Empty Bar Hang Power Cleans Metcon: 6 Rounds For Time: 6 T2B 6 Deadlifts 50/35kg 6 Handstand Push-Ups 6 Hang Power Cleans 50/35kg 6 Pull-Ups 6 Thrusters 50/35kg TC: 35 min

קרוספיט 200626

Murph For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run RX: With vest

קרוספיט 210626

Warm-Up: 3 Rounds: 10 PVC Pass-Throughs 15/15 sec Half Kneeling Banded Lat Stretch 10 Air squat Skill: Weightlifting: Clean Complex Hang Power Clean + Front Squat E2MOM x 6 Sets Start at 55-65% and Climb, No Failures, Perfect Positions Metcon: 14 Minute AMRAP: 10 DB Clean & Push Jerk 27/17.5KG 8 Box jump over 6 Wall walk Cash-Out: 4 Minute Partner Alternating: 12 V-Ups 20 Second Side Plank Each Side Switch After Side Plank

קרוספיט 220626

Warm-Up: 3 Rounds: 10 Kang squats 10 Ring row 8 No push up burpee Strength: E2.5MOM X 5 Sets Back Squat 8-6-6-3-3+ 50%-65%-75%-85%-90% After Sets 1-3: 10-12 DB Pull-over Metcon: ״Annie״ For Time: 50-40-30-20-10 Double-Unders AbMat Sit-Ups TC: 14 min

אינטנס 220626

Warm-Up: 2 Rounds 200 m Easy Run 6 Inchworms 6 Jumping Lunges 6 Scap Pull-Ups or Ring Rows Metcon: 35 Min AMRAP Every 7 min complete 600 m Run Then AMRAP in remaining time 10 Dumbbell Hang Clean and Jerk 17.5/12.5 kg 12 Box Jump Overs 14 Sit-Ups 16 Kettlebell Swings 24/16 kg

קרוספיט 230626

Warm-Up: 3 Rounds: 10 Cossack Squats 10 Scap. pull ups 10 Up-down dog Skill: Pistol Squat 8 Minute Practice With Coach Then: 10 Minute EMOM: 1st: 8-12 Alternating Pistol Squats (or 10-14 Bulgarian Split Squats) 2nd: 6-10 Weight Pull-Ups Metcon: 7 Rounds for time: 7 Deadlifts 7 Hang power cleans 7 Front squats RX- 50/35 kg Rest 1:00 between rounds. Time cap: 18 min

קרוספיט 240626

Warm-Up: 3 Rounds: 6/6 KB Bottom up press 10 Cat cow 20 Jumping Jacks Strength: E2.5MOM X 5 Sets Strict Press 8-6-6-3-3+ 50%-65%-75%-85%-90% Metcon: 16 Minute AMRAP: 14 Sumo Deadlift High Pull 60/40kg 12 V-Ups 10 Burpee OTB

הנפות אולימפיות 250626

Warm-Up: 2 Rounds: 10 PVC Pass-Through 8 Scarecrow Snatch 10 Overhead Squat 5 Snatch Balance Build-Up: Snatch 3x2 @80% 2x1 @85% 2–3x1 @88% Complex: 3–4 Sets: 1 Snatch Pull 1 Hang Snatch 1 Snatch 1 Snatch Balance (heavier, stay sharp and fast) Accessory Work: 2–3 Rounds For Quality: 4 Overhead Squat (heavy) 5 Snatch Pull (fast and aggressive) 20–30 sec Overhead Lockout Hold

קרוספיט 250626

Warm-Up: 2 Rounds: 6/6 SL DL 10 Scap. push ups 30 Sec Bike Easy Strength: E2.5MOM X 5 Sets Deadlift 8-6-6-3-3+ 50%-65%-75%-85%-90% After Sets 1-3: 10-12 Decline Push-Ups Metcon: For Time: 30 Calorie Bike 20 Power Cleans 50/35KG 20 Pull-Ups 20 Power Cleans 50/35KG 30 Calorie Row Time Cap: 17 Minutes

קרוספיט 260626

Warm-Up: 2 Rounds: 10 Jump Squat 10 Cat cow 6 Burpees Metcon: 30 Rounds For Time: 5 Wall Balls 10/6kg 3 Push-Ups 1 Power Clean 60/40kg TC: 35 min

קרוספיט 270626

Warm-Up: 5 min AMRAP 10 Good morning 10 Ring row Jump squat Metcon: In Team of 2 – IGYG For Time: 20 Deadlifts 80/60 kg 40 Pull-Ups 60 Wall-Ball Shots 80 Box Jumps 2,000m Row 80 Box Jumps 60 Wall-Ball Shots 40 Pull-Ups 20 Deadlifts 80/60 kg *You can divide the reps however you want. TC: 32 min

קרוספיט 280626

Warm-Up: 3 Rounds: 10 PVC Pass-Throughs 15/15 sec Half Kneeling Banded Lat Stretch 10 Air squat Skill: Weightlifting: Clean Complex Hang Power Clean + Front Squat E2MOM x 6 Sets Start at 55-65% and Climb, No Failures, Perfect Positions Metcon: For time: 10 Hang Power Snatch 40 Air squats 8 Hang Power Snatch 40 Air squat 6 Hang Power Snatch 40 Air squats 4 Hang Power Snatch 40 Air squats 2 Hang Power Snatch Time Cap: 14 Minutes Cash-Out: 4 Minute Partner I Go You Go: 12 Russian Twists 10/6KG Each Side 20 Second Plank Hold Switch After Plank

קרוספיט 290626

Warm-Up: 3 Rounds: 10 Kang squats 10 Ring row 8 No push up burpee Strength: E2.5MOM X 5 Sets Back Squat 5x6 65% After Sets 1-3: 10-12 DB Pull-over Metcon: 14 Minute AMRAP: 14 Calorie Row 14 Sandbag over shoulder 40/20KG 14 AbMat Sit-Ups

אינטנס 290626

Warm-Up: 2 Rounds 20 Jumping Jacks 6 Air Squats 6 Push-Ups 6 Alternating Lunges Metcon: 35 Min Partner Chipper For Time Split reps as needed Run together 1000 m Run 80 Sit-Ups 1000 m Run 100 Walking Lunges total steps 1000 m Run 60 Burpees 1000 m Run

קרוספיט 300626

Warm-Up: 3 Rounds: 10 Cossack Squats 10 Scap. pull ups 10 Up-down dog Skill: Pistol Squat 8 Minute Practice With Coach Then: 10 Minute EMOM: 1st: 8-12 Alternating Pistol Squats (or 10-14 Bulgarian Split Squats) 2nd: 6-10 Weight Pull-Ups Metcon: 5 Rounds For Time: 200m Run 15 Wall Balls 10/6KG 10 Pull-Ups Time Cap: 15 Minutes

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