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אינטנס 050126

Warm-Up: 2 Rounds 30 sec Row or Bike 6 Air Squats 6 Scap Push-Ups 6 Alternating Lunge + Reach Metcon: 32 Min EMOM Minute 1 14/10 Cal Row Minute 2 12 Dumbbell Push Press 2×15/10 kg Minute 3 14 Box Jump Overs Minute 4 16 Sit-Ups Minute 5 12/9 Cal Bike

קרוספיט 050126

Warm-Up: 2 Rounds 30 Single Unders 8 Pike S. taps 10 Hollow Rocks Skill: Handstand Hold 8min Practice Then 10min EMOM Minute 1 30sec Handstand Holds or Handstand Kick Ups Minute 2 40sec KB Farmer Hold 24/16KG Metcon: For Time: 40 DU / 80 SU 2 Rounds 30 Goblet Squat 24/16KG 20 Renegade Row 22.5/15KG 30 Russian Twists 40 DU / 80 SU Time Cap: 12 Minutes

קרוספיט 060126

Warm-Up: 2 Rounds 40sec Bike 8 Air Squat 10 Good Morning 8 Plank Up Downs Skill: Weightlifting Power Clean + Hang Squat Clean E2MOM x 6 Sets Start at 50 % and climb, no failures. Metcon: 12min AMRAP 12 Bike Cal 10 SA Devil Press 22.5/15 kg 12 V Ups

קרוספיט 070126

Warm-Up: 3 Rounds 8 Glute Bridge 8 Good Morning 8 Cat cow Strength: E2.5MOM X 5 Sets Deadlift 5-5-5-5-5+ 55%-65%-70%-75%-80% After sets 1-3: 8-10 Dumbbell's Bicep Curl Metcon: 18min AMRAP 10 Sandbag Over Shoulder 60/40KG 8 Burpee OTS 10 AbMat Sit-Ups

קרוספיט 080126

Warm-Up: 2 Rounds 10 BB Press 8 Good Morning 10 Scap pull ups 10m Broad Jump Strength: E2MOM X 5 Sets Push Press 5-5-5-5-5+ 55%-65%-70%-75%-80% Metcon: Emom x15 45 sec Work | 15 sec Rest 1st- Max strict pull ups 2nd- Max High Box Jump 3rd- Max Weight Plank hold Cash-Out: Team Wall Sit Relay 3 min

קרוספיט 090126

Warm-Up: 2 Rounds 45sec Row 8 Air Squat 10 Hollow Rocks 8 Plank Up Downs Metcon: Part A 20min EMOM Minute 1 12 Row Cal Minute 2 10 DB Push Press 22.5/15KG Minute 3 14 Double Unders Minute 4 Rest Part B 12min AMRAP 6 Sandbag Clean 60/40KG 8 Pike Push Ups 12 Russian KB Swing 24/16KG

קרוספיט 100126

Warm-Up: 2 Rounds 10 Air Squat 8 Inchworm 10 Hollow Rocks Metcon: Part A 20min AMRAP Partner alternating full rounds: 10 SA DB Clean and Jerk 22.5/15KG 8 Box Jump Overs 60/50CM 6 T2B Part B For Time: Partner I Go You Go 100 Wall Balls 10/6KG Time Cap: 14 Minutes

קרוספיט 110126

Warm-Up: 2 Rounds 10 Air Squat 8 Inchworm 20 m walk lunges Strength: E2.5MOM X 5 Sets Back Squat 5-5-5-5-5+ 55%-65%-70%-75%-80% 2 Sec Pause at Bottom in 1st Rep of Every Set After sets 1-3: 10 Supine Leg Raises Metcon: 16min AMRAP 12 DB's Hang Power clean 22.5/15KG 10 DB's Front Rack Lunges 22.5/15KG 8 Pull Ups

אינטנס 120126

Warm-Up: 2 Rounds 30 sec Bike 6 Jumping Lunges 6 Ring Rows 6 Down Dog to Cobra Metcon: 30 Min AMRAP 12 Wall Balls 10/6 kg 10 Alternating Dumbbell Snatch 17.5/12.5 kg 8 Hand Release Push-Ups 12/9 Cal Row

קרוספיט 120126

Warm-Up: 2 Rounds 10 Air Squat 8 Pike Push Ups 10 Hollow Rocks Skill: Handstand Hold 8min Practice Then 10min EMOM Minute 1 30sec Handstand Holds or Handstand Kick Ups Minute 2 40sec KB Farmer Hold 24/16KG Metcon: 6 Rounds For Time 8 Row Cal 12 Box Jumps 12 Alt. DB Hang Power Clean & Jerk 25/17.5 kg

קרוספיט 130126

Warm-Up: 2 Rounds 45sec Bike 8 Air Squat 8 SA Ring row 10 Hollow Rocks Skill: Weightlifting Power Clean + Hang Squat Clean E2MOM x 6 Sets Start at 50 % and climb, no failures. Metcon: For Time 35 Bike Cal 30 SDHP 40/30KG 30 Handstand Push Ups 35 Row Cal Time Cap: 16 Minutes

קרוספיט 140126

Warm-Up: 2 Rounds 10 Glute Bridge 8 Good Morning 8 Inchworm Strength: E2.5MOM X 5 Sets Deadlift 5-5-5-5-5+ 55%-65%-70%-75%-80% After sets 1-3: 8-10 Dumbbell's Bicep Curl Metcon: 16min AMRAP 6-8-10-12-.. STOH 50/35 kg Burpee OTB Pistol Squat / Air squat Cash-Out: Partner Side Plank Switch 3 min

קרוספיט 150126

Warm-Up: 2 Rounds 8 Empty Bar Press 10 Ring row 10 Mountain Climbers Strength: E2MOM X 5 Sets Push Press 5-5-5-5-5+ 55%-65%-70%-75%-80% Metcon: 12min AMRAP 4 BMU/ 8 C2B Pull ups 10 Plate Ground to Overhead 20/15KG 12 Plate Sit ups

קרוספיט 160126

Warm-Up: 2 Rounds 6 Burpees to Plate 10 Air Squat 10 Hollow Rocks 8 Inchworm Metcon: Part A 14min AMRAP I Go U Go 10 Burpee Box Jump Over 20 KB Goblet squat 24/16 kg 20 SA KB Puss press 24/16 kg 2 min Rest Part B 14min AMRAP Partner 1: 200 Row Partner 2: Max Plate farmer carry 2x 20/10 kg Together: 10 Plate Sit ups (Change the plates between you every rep)

קרוספיט 170126

Warm-Up: 2 Rounds 40sec Jump Rope 10 Air Squat 10 Scap pull ups Metcon: 30 min AMRAP Teams of 3 Partner 1: Work 1 Rounds Partner 2: Rest Partner 3: Plank Hold 10 DB's Thruster 22.5/15 kg 10 Pull ups 20 DU / 40 SU

קרוספיט 180126

Warm-Up: 2 Rounds 10 Air Squat 10 90.90 10 Sit ups Strength: E2.5MOM X 5 Sets Back Squat 3-3-3-3-3+ 60%-70%-75%-80%-85% 2 Sec Pause at Bottom in 1st Rep of Every Set After sets 1-3: 10 Supine Leg Raises Metcon: 15min AMRAP 10 Med Ball Over Shoulder 40/20kg 10 Med Ball Squat 40/20kg 12 Toes to Bar Cash-Out: Partner Farmer Hold 3 min 24/16KG

אינטנס 190126

Warm-Up: 2 Rounds 30 sec Row 6 Empty-Bar Power Cleans 6 Push-Ups 6 PVC Good Mornings Metcon: Every 4 min × 7 Rounds 8 Power Cleans 50/35 kg 12 Burpee Box Jump Overs 14/10 Cal Bike Max Row Calories in remaining time Score total calories

קרוספיט 190126

Warm-Up: 2 Rounds 45sec Row 10 Lunges 10 Arch Hold 10 sec Wall walk hold Skill: Handstand Hold 8min Practice Then 10min EMOM Minute 1 30sec Handstand Holds or Handstand Kick Ups Minute 2 40sec KB Farmer Hold 24/16KG Metcon: Emom x16 1st- 8-12 Row Cal 2nd- 8-12 DB's Box Step Overs 22.5/15 kg 3rd- 30sec Side Plank Right 4th- 30sec Side Plank Left

קרוספיט 200126

Warm-Up: 2 Rounds 10 RBM 10 Ring row 10 Hollow Rocks Skill: Weightlifting Power Clean + Hang Squat Clean E2MOM x 6 Sets Start at 50 % and climb, no failures. Metcon: 14 min AMRAP 14 Alt. DB Snatch 22.5/15 kg 14 Plank pull through 10 T2B

קרוספיט 210126

Warm-Up: 2 Rounds 10 Glute Bridge 8 Empty Bar DL 8 Empty Bar Press Strength: E2.5MOM X 5 Sets Deadlift 3-3-3-3-3+ 60%-70%-75%-80%-85% After sets 1-3: 8-10 Dumbbell's Bicep Curl Metcon: 3 Rounds For Time 20 Hang Power Clean 45/30 kg 20 Push Press 45/30 kg 20 Sit ups

קרוספיט 220126

Warm-Up: 2 Rounds 10 Plank to down dog 5 Air squat (5 sec in bottom) 10 SA Ring row Strength: E2MOM X 5 Sets Push Press 3-3-3-3-3+ 60%-70%-75%-80%-85% Metcon: For Time 21-15-9 Front Squat 60/40KG Pull ups Time Cap: 12 Minutes

קרוספיט 230126

Warm-Up: 2 Rounds 6 Burpees to 10 Lunges 10 Arch Hold 8 Inchworm Metcon: 8 Rounds For Time 12 Row Cal 12 Push ups 8 Sandbag Clean 40/20 kg 20 m Sandbag Walking Lunges 40/20 kg

קרוספיט 240126

Warm-Up: 2 Rounds 30 sec Row 6 Air Squats 6 Scap Push-Ups 6 Alternating Lunge + Reach Metcon: 30 Min EMOM Minute 1 14/10 Cal Row Minute 2 12 Dumbbell Push Press 2×22.5/15 kg Minute 3 15 Box Jump Overs Minute 4 16 Sit-Ups Minute 5 12/9 Cal Bike

קרוספיט 250126

Warm-Up: 2 Rounds 20 Sec Goblet bottom squat 8 Inchworm 20 J.J Strength: E2.5MOM X 5 Sets Back Squat 5-5-3-3-1+ 65%-75%-80%-85%-90% 2 Sec Pause at Bottom in 1st Rep of Every Set After sets 1-3: 10 Supine Leg Raises Metcon: 12min AMRAP 12 Slam ball 20/12 kg 12 T2B 200 m Row Cash-Out: 100 Reps devotion with MB

אינטנס 260126

Warm-Up: 2 Rounds 30 sec Bike 6 Air Squats 6 Sit-Ups 6 Scap Pull-Ups or Ring Rows Metcon: 35 Min Partner AMRAP 30 Wall Balls 10/6 kg 20 Pull-Ups or Ring Rows 30 Dumbbell Deadlifts 2×22.5/15 kg 40/32 Cal Row together Partners split work as needed One works one rests until reps are complete for each movement

קרוספיט 260126

Warm-Up: 2 Rounds 10 Good morning 10 Hollow Rocks 6 Inchworm Skill: Handstand Hold 8min Practice Then 10min EMOM Minute 1 30sec Handstand Holds or Handstand Kick Ups Minute 2 40sec KB Farmer Hold 24/16KG Metcon: 4 Rounds For Time 10 Deadlift 70/100 kg 10 Ring Dips/ Dips 14 Alt SL V ups 16 min Time Cap

קרוספיט 270126

Warm-Up: 2 Rounds 10 Jump High Knees 10 Air Squat 10 Scap push ups Skill: Weightlifting Power Clean + Hang Squat Clean E2MOM x 6 Sets Start at 50 % and climb, no failures. Metcon: For Time 20-15-10-15-20 Air Squat Push ups 20 DU / 40 SU 14 min Time Cap

קרוספיט 280126

Warm-Up: 2 Rounds 10 Ring row 10 Good Morning 10 Cat cow Strength: E2.5MOM X 5 Sets Deadlift 5-5-3-3-1+ 65%-75%-80%-85%-90% After sets 1-3: 8-10 Dumbbell's Bicep Curl Metcon: E3MOM x 5 2 BMU / 4 C2B Pull ups 10 Alt. DB Squat clean 25/17.5 kg Max Cal

קרוספיט 290126

Warm-Up: 2 Rounds 5 Empty Bar Strict Press 5 Empty Bar Push Press 20 Mountain Climbers Strength: E2MOM X 5 Sets Push Press 5-5-3-3-1+ 65%-75%-80%-85%-90% Metcon: 16min AMRAP 16 KB Swing 16 SA KB Front Rack Lunges 24/16KG 16 Plank KB pull through

קרוספיט 300126

Warm-Up: 2 Rounds 30 sec Row 6 Empty-Bar Front Squats 6 PVC Good Mornings 6 Sit-Ups Metcon: Every 4 min × 7 Rounds 8 Hang Power clean 50/35 kg 8 Front Squats 50/35 kg 10 Toes-to-Bar / V-Ups Max Row/ Bike Calories in remaining time Score total calories

קרוספיט 310126

2 Rounds 30 sec Bike 6 Air Squats 6 Push-Ups 6 Ring Rows Metcon: For Time (split reps as needed, one works one rests) 60 Dumbbell Deadlifts 2×22.5/15 kg 60 Wall Balls 10/6 kg 60 Pull-Ups 60 Dumbbell Box Step Overs 2×15/10 kg 80 Cal Row 35 Min Cap

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