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פאוורבילדינג 180925

Warm-Up: 10 Cat cow 8 Air squat 10 Thoracic Wall Slides Strength: E2.5.MOM X5 Back Squat 4-4-4-4-4 65%-70%-75%-80%-85% Superset: 3 Sets Rest 75s 6 Barbell Front Rack Lunges Each Leg 6 W. Pull ups Triple Set: 3 Sets Rest 60s 12 Incline DB Curls 12 Close-Grip Bench Press 20 Weighted V-Ups

אינטנס 180925

Warm-Up: 2 rounds 20 sec Row 6 Dead Bugs 6 Empty-Bar Romanian Deadlifts 6 Broad Jumps Metcon: 6 Rounds For Time 300 m Row 15 Kettlebell Swings 24/16 kg 12 Goblet Squats 24/16 kg 9 Hand Release Push-Ups

קרוספיט 180925

Warm-Up: Bike 20/15 Cal then 2 Rounds 10 PVC Overhead Squat 10 PVC Pass Through 10 Shoulder Taps Weightlifting: E2MOM X 6 Sets 1 Hang Power Snatch + 1 Snatch Start at 50 % and climb, no failures Metcon: 14Min AMRAP 200 m Run 10 Plate GTOH 20/15KG 12 Plate OH Lunges 20/15KG

קרוספיט 190925

Warm-Up: 3 Rounds 10 Scap. push ups 10 Reverse Lunge 10 Band Pull Apart Metcon: Metcon 1 16Min EMOM 1st: 14/11 Cal Row 2nd: 12 DB'S Z Prees 3rd: 12 Push ups 4th: 45 Second Plank Metcon 2 14Min AMRAP 14 KB'S Deadlift 24/16KG 12 Box Step-Up 50/40 10 Sit-Ups

קרוספיט 200925

Warm-Up: Run 200 m then 2 Rounds 10 World Greatest Stretch Each Side 10 Groiners 10 Inchworms Metcon: 30 Min AMRP Partner 10 Pull ups 10 KB Deadlift 32\24KG 10 Burpees One partner works while the other holds a plank

הנפות אולימפיות 210925

Warm-Up / Mobility: 2 Rounds: 10 PVC Elbow Rotations 8 Power Clean + Front Squat (empty bar) 6 Strict Press in Split 10 Band Face Pulls Build-Up: Clean & Jerk – 3x2 @70% 1RM, 2x1 @75% Complex: 3 Sets: 1 Low-Hang Clean 1 Front Squat 1 Jerk (pause in dip) Strength: Clean Deadlift – 4x3 @105% of Clean 1RM

קרוספיט 210925

Warm-Up: 3 Rounds 10 Toe Touch 10 Cat-Cow 10 Pike Push-Ups Strength: E2.5MOM X 5 Sets Sumo Deadlift 5-3-1-1-1+ 65%-75%-85%-90%-90% After Sets 1-3: 8-12 Deficit Push-Ups Metcon: E2MOM X 6 Rounds 18/14 Cal Bike 10 Box Jump Over 60/50 Max Sit-Ups In Remaining Time Score Total Reps Cash-Out: 3 min MAX Plank Hold

אינטנס 220925

Warm-Up: 2 rounds 20 sec Row 6 Jumping Jacks 6 Ring Rows 6 Alternating Lunges Metcon: 2 Rounds For Time (partners, one works one rests, split as needed) 800 m Run together 60 Dumbbell Thrusters 2×15/10 kg 60 Pull-Ups or Jumping Pull-Ups 60 Dumbbell Russian Twists 1×20/15 kg 600 m Run together

קרוספיט 220925

Warm-Up: Row 300 m then 2 Rounds 10 Scap Push-Ups 10 Air Squats 10 Lunge With Twist Strength: E2MOM X 5 Sets Press 5-3-1-1-1+ 70%-80%-90%-90%-92.5% Metcon: 15Min AMRAP 12 SA DB Thrusters 22.5\15 12 Pull-Ups 50 DU\ 100 SU

קרוספיט 230925

Warm-Up: Run 200 m then 2 Rounds 10 Inchworms 10 Hollow Rocks 10 Ring Rows Skill: Kipping Pull-Up Practice Then: 8Min EMOM 1st: 5-12 Kipping Pull-Ups 2nd: 8-12 Goblet R.Lunges Metcon: For Time 3 Rounds 15 Cal Row 30 Double-Unders 12 Alt DB Snatch 22.5/15KG Time Cap: 14 Minutes

קרוספיט 240925

Warm-Up: 3 Rounds 10 Air Squats 10 Hip CARs 10 PVC Elbow Rotations Each Arm Strength: E2.5MOM X 5 Sets Front Squat 5X5 65% After Sets 1-3: 20 Seconds Side Plannk (Each) Metcon: 18Min EMOM 1st: 12/9 Cal Row 2nd: 10 DB Box Step-Over 22.5/15KG 50/40 3rd: Max Toes-to-Bar In Remaining Time Cash-Out: 3 Minutes Farmer Carry IGUG 32.5/25KG DB

פאוורבילדינג 250925

Warm-Up: 10 Banded Hip Abductions 8 Tempo Pause Squats 2s Hold 10 Cat-Camel Reps Strength: E2.5.MOM X5 Back Squat 2-2-2-2-2 80%-85%-90%-92.5%-95% Superset: 3 Sets Rest 75s 6/6 Barbell BSS 10 Standing DB Military Press Triple Set: 3 Sets Rest 60s 10 EZ-Bar Reverse Curls 12 Overhead Rope Triceps Extensions 15 Decline Sit-Ups

אינטנס 250925

Warm-Up: 2 rounds 20 sec Bike 6 Air Squats 6 Inchworm Walkouts 6 Kettlebell Deadlifts light Metcon: Every 4 min × 6 rounds 10 Deadlifts 110/75 kg 12 Burpee Box Jump Overs 100 m Run Max Sit-Ups in remaining time Score total Sit-Ups

קרוספיט 250925

Warm-Up: Bike 20/15 Cal then 2 Rounds 10 PVC Overhead Squat 10 PVC Pass Through 10 Shoulder Taps Weightlifting: E2MOM X 6 Sets 1 Hang Power Snatch + 1 Snatch Start at 50 % and climb, no failures Metcon: Benchmark: Helen For Time 3 Rounds 400 m Run 21 Kettlebell Swings 24/16KG 12 Pull-Ups Time Cap: 15 Minutes

קרוספיט 260925

Warm-Up: 3 Rounds 15 Cal Row 10 Reverse Lunge 10 Band Pull Apart Metcon: Benchmark: DT For Time 5 Rounds 12 Deadlifts 70/47.5KG 9 Hang Power Cleans 70/47.5KG 6 Push Jerks 70/47.5KG Time Cap: 12 Minutes *2 min rest* Metcon 2 10Min EMOM 1st: 12/9 Cal Bike 2nd: 15 Sit-Ups Metcon 3 10Min AMRAP 12 Kettlebell Swings 24/16KG 12 Box Step-Up 50/40

קרוספיט 270925

Warm-Up: Run 200 m then 2 Rounds 10 World Greatest Stretch Each Side 10 Groiners 10 Inchworms Metcon: 36Min Partner Chipper 100 Cal Row Split 80 Kettlebell Swings 24/16KG 60 Synchro Air Squats 40 DB Hang Power Clean 22.5/15KG 20 Synchro Burpees Over DB Then Max Distance Run In Remaining Time Together

קרוספיט 280925

Warm-Up: 3 Rounds 10 PVC Good Morning 10 Glute Bridge 10 Groiners Strength: E2.5MOM X 5 Sets Sumo Deadlift 5X5 65% After Sets 1-3: 8-12 Deficit Push-Ups Metcon: 15Min AMRAP 300 m Run 12 Wall Ball 10/6KG 12 Box Jump Over 60/50 Cash-Out: Partner Plank Shoulder Tap 3 Minutes

קרוספיט 290925

Warm-Up: Row 300 m then 2 Rounds 10 Scap Push-Ups 10 Air Squats 10 Lunge With Twist Strength: E2MOM X 5 Sets Press 5X5 65% Metcon: For Time 3 Rounds 21-15-9 Reps Of DB Push Press 22.5/15KG Box Jump 60/50 Time Cap: 12 Minutes

קרוספיט 300925

Warm-Up: Run 200 m then 2 Rounds 10 PVC Pass Through 10 Squat Reach Sky 10 Kip Swing Skill: Kipping Pull-Up Practice Then: 8Min EMOM 1st: 5-12 Kipping Pull-Ups 2nd: 8-12 Goblet R.Lunges Metcon: Benchmark: Nancy For Time 5 Rounds 400 m Run 15 Overhead Squats 43/30KG Time Cap: 20 Minutes

קרוספיט 011025

Warm-Up: 3 Rounds 5 Inchworm 10 Pike Shoulder Tap 10 Band Pull Apart Skill: HSPU Practice Then: 8Min EMOM: 1st: 5-10 HSPU 2nd: 16 Heavy KB Swings 32/24 Metcon: For Time 21-15-9 Calories Bike Ring Rows KB Front Rack Lunges 2x16/12 Time Cap: 15 Minutes

קרוספיט 021025

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