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קרוספיט 170526

Warm-Up: 2 Rounds: 10 Kang squats 10/10 sec Half Kneeling Banded Lat Stretch 10 Plank Shoulder Taps Strength: E2.5MOM X 5 Sets Front Squat 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 8-10 DB Strict Press Metcon: For time: 100 double-unders 50 DB's Deadlifts 100 double-unders 40 DB's Hang power cleans 100 double-unders 30 DB's Push jerks RX- 22.5/15 kg 14 min T.C Cash-Out: 4 Minute Partner AMRAP: Partner A: 8 Toes-to-Bar Partner B: Hold Wall sit Switch After Toes-to-Bar

קרוספיט 180526

Warm-Up: 3 Rounds: 10 PVC Thoracic rotation 10 PVC OHS 10 Hollow Rocks 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: 14 Minute AMRAP: 8 DB Devil Press 22.5/15KG 10 Chest-to-Bar Pull-Ups 12/10 Cal Row

אינטנס 180526

Warm-Up: 2 Rounds 30 sec Row 6 Empty-Bar Front Squats 6 PVC Pass-Throughs 6 Sit-Ups Metcon: Every 7 min × 5 rounds 15/12 Cal Bike Then 21-15-9 Dumbbell Thrusters 2×15/10 kg Ring Rows Rest with remaining time Score slowest round time

קרוספיט 190526

Warm-Up: 2 Rounds: 30 Seconds Bike 8 Empty Bar Bench Press 10 Ring Rows 8 DB Romanian Deadlifts 10/7.5KG Strength: E2MOM X 5 Sets Bench Press 5-5-3-3-1+ 65%-75%-80%-85%-90% Metcon: For time: 60 Sit-ups 50 DB Snatch 22.5/15 kg 40 Sit-ups 30 Pull-ups 20 Sit-ups 10 Bar muscle-ups / 20 Pull ups 14min T.c

קרוספיט 200526

Warm-Up: 2 Rounds: 30 Seconds Jumping Jacks 8 Empty Bar Sumo Deadlifts 10 DB Romanian Deadlifts 10/7.5KG 10 Hanging Knee Raises Strength: E2.5MOM X 5 Sets Sumo Deadlift 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 8-10 Chin-Ups Metcon: 14 Minute AMRAP: 8 DB Hang Power Cleans 22.5/15KG 10 Box Jump Overs 24/20 12 Toes-to-Bar Cash-Out: 4 Minute Partner AMRAP: Partner A: 10 V-Ups Partner B: Hollow Hold Switch After V-Ups

קרוספיט 210526

Warm-Up: 2 Rounds: 30 Seconds Bike 8 Empty Bar Good Mornings 10 Hanging Knee Raises 5 Sandbag Deadlifts 50/35KG 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 AMRAP: 10/8 Cal Bike 10 Sandbag to Shoulder 40/20KG 8 Burpee OTSB

הנפות אולימפיות 210526

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

קרוספיט 230526

Warm-Up: 2 Rounds: 30 Seconds Single-Unders 8 Inchworms 10 Scap Pull-Ups 10 Air Squats Metcon: In Team Of 2- IGUG For time 20-40-60-80-100 DB Snatch Meter Walk Lunges 8 Burpee OTDB Part 1: Go to work for half of the rehearsals Part 2: 200 m Row *You can divide it however you want. 30 min Time Cap

קרוספיט 240526

Warm-Up: 2 Rounds: 30 Seconds Jumping Jacks 8 Empty Bar Front Squats 10 Push-Ups 10 AbMat Sit-Ups 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: 3 rounds for time of: 20 burpees 21 Alt.DB Hang Power clean 22.5/15kg 12 Alt.DB STOH 22.5/15kg 12 min T.C 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: 30 Seconds Row 8 PVC Pass-Throughs 8 Goblet Squats 16/12KG 10 Scap Pull-Ups 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: For Time: 5 Rounds: 15/12 Cal Row 10 KB Thrusters 2x24/2x16KG 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: E2MOM X 5 Sets 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: E2.5MOM X 5 Sets Sumo Deadlift 5-3-1-1-1... 75%-80%-85%-90% 1RM, Don't Compromise Technique After Sets 1-3: 8-10 Chin-Ups 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

First round in order and add 2 reps to each exercise in each round.

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