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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: E2.5MOM x 5 4 BMU / 8 C2B Pull ups 16 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

הנפות אולימפיות 290126

Warm-Up: 2 Rounds: 10 PVC Pass-Through 8 Hang Muscle Snatch 10 Overhead Squat (PVC) 5 Tall Snatch Build-Up: Snatch 3x3 @60% 3x2 @65% 2x2 @70% Focus: bar close, active turnover, stable catch Complex: 4 Sets: 1 Snatch Pull (pause at knee) 1 Hang Snatch 1 Snatch 2 Overhead Squat (2-sec pause) Accessory: 3 Rounds For Quality: 10 Snatch Grip RDL 20–30 sec Overhead Plate Hold

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

קרוספיט 010226

Warm-Up: 2 Rounds 10 Wrist Rocks 10 Plank Shoulder Taps 8 Down Dog To Cobra 10 Air Squats Skill: Handstand Walk 2min Practice Then: 8Min EMOM 1st: 30 Seconds HS Walk Tries Or 20m Bear Walk 2nd: 8-12 Toe Elevated Good Morning With Plate Metcon: 5 Rounds For Time: 12 Alt. DB Snatch 22.5/15KG 12 SA DB OH Lunges 22.5/15KG 30 DU / 60 SU Cash-Out: 4min Partner AMRAP 10 Plank High Fives Each 20 Flutter Kicks Switch When Flutter Kicks Done

אינטנס 020226

Warm-Up: 2 Rounds 30 sec Row 6 Air Squats 6 Scap Push-Ups 6 Alternating Lunge + Reach Metcon: Every 6 min × 5 rounds Buy-in 250 m Row then AMRAP in remaining time: 12 Alternating DB Power Cleans 2×15/10 kg 12 Push-Ups 12 Jumping Lunges Rest with remaining time each interval Score total reps across all intervals

קרוספיט 020226

Warm-Up: 2 Rounds 8 Good Morning With Empty Barbell 8 Front Squats With Empty Barbell 8 Empty Bar Deadlift 10 Alternating Lunges Strength: E2.5MOM X 5 Sets Back Squat 5-5-5-5-5+ 55%-65%-70%-75%-80% After Sets 1-3: 8-12 Decline Ring Row 1-2RIR Metcon: 14min AMRAP 14 Deadlift 80/50 kg 8 Sit ups 4 Wall Walk

קרוספיט 030226

Warm-Up: 2 Rounds 10 Scap Push-Ups 10 Shoulder Taps 8 Strict Press With Empty Barbell 8 Push Press With Empty Barbell Strength: E2.5MOM X 5 Sets Push-Press 5-5-5-5-5+ 55%-65%-70%-75%-80% Metcon: For Time 21-15-9 Front Squats 50/35KG Toes to Bar Time Cap: 14 Minutes

קרוספיט 040226

Warm-Up: 2 Rounds 6 Tall Muscle Clean With Empty Barbell 6 Hang Power Clean With Empty Barbell 6 Front Squats With Empty Barbell 10 Reverse Lunges Skill: Weightlifting Squat Clean + Front Squat 2 Sec Pause at Bottom E2MOM x 5 Sets Start at 50 % and climb, no failures. Progression: 3 Starting position - stand 3 Starting position - High pull 3 Starting position - Power clean 3 Starting position - Squat clean Metcon: 18min AMRAP 12 Kettlebell Swings 24/16KG 10 Ring Rows 12 High Box Step Ups Cash-Out: 4min Partner AMRAP 12 Hollow Rocks 8 Plank Shoulder Taps Each Switch After Hollow Rocks

הנפות אולימפיות 050226

Warm-Up: 2 Rounds: 10 Front Rack Stretch on Box 8 Tall Clean 6 Split Jerk Footwork Drill 10 Band Pull-Aparts Build-Up: Clean + Jerk 3x2 @65% 3x2 @70% 2x1 @75% Focus: clean recovery + vertical dip and drive Complex: 4 Sets: 1 Clean Pull 1 Hang Clean 1 Clean 1 Front Squat 1 Split Jerk (pause in dip) Accessory: 3 Rounds For Quality: 10 DB Romanian Deadlifts 20–30 sec Split Stance Hold

קרוספיט 050226

Warm-Up: 2 Rounds 8 Deadlift With Empty Barbell 8 Romanian Deadlift With Empty Barbell 10 Glute Bridge 8 Bird Dog Each Side Strength: E2.5MOM X 5 Sets Deadlift 5-5-5-5-5+ 55%-65%-70%-75%-80% After Sets 1-3: 6/6 Single Arm Arnold's Press Metcon: Every 3 Minutes for 5 Rounds 12/8 Bike Cal 15 Wall Balls 10/6KG Max Hollow Hold

קרוספיט 060226

Warm-Up: 2 Rounds 10 Air Squats 10 Inchworms 10 Push-Ups 30 Single Unders Metcon: Part A 20min AMRAP 12 KB Clean& Jerk 24/16KG 15 Box Jump Overs 12 Hand Release Push-Ups Part B For Time 30-20-10 Double Unders DB Thrusters 22.5/15KG Time Cap: 14 Minutes

קרוספיט 070226

Warm-Up: 2 Rounds 10 Air Squats 10 Alternating Lunges 10 Scap Pull-Ups 30 Single Unders Metcon: 30min Partner AMRAP I Go You Go 12 Pull-Ups 12 sandbag Clean 40/20KG 20 m sandbag Walking Lunges

קרוספיט 080226

Warm-Up: 2 Rounds 10 Wrist Rocks 10 Pike Shoulder Taps 8 Hollow Rocks 10 Cossack Squats Each Side Skill: Handstand Walk 2min Practice Then: 8Min EMOM 1st: 30 Seconds HS Walk Tries Or 20m Bear Walk 2nd: 8-12 Toe Elevated Good Morning With Plate Metcon: For Time 21-15-9 Handstand Push-Ups Kettlebell Swings 24/16KG Time Cap: 14 Minutes Cash-Out: 4min Partner EMOM 1st: 12 Russian Twists Each 2nd: 12 V-Ups Each

אינטנס 090226

Warm-Up: 2 Rounds 30 sec Row 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 090226

Warm-Up: 2 Rounds 8 Tempo Air Squats 8 Good Morning With Empty Barbell 8 Front Squats With Empty Barbell 8 Strict Press With Empty Barbell Strength: E2.5MOM X 5 Sets Back Squat 3-3-3-3-3+ 60%-70%-75%-80%-85% After Sets 1-3: 8-12 Decline Ring Row 1-2RIR Metcon: 15min AMRAP 10 Toes to Bar 12 DB Floor Press 22.5/15KG 60 Single Unders

קרוספיט 100226

Warm-Up: 2 Rounds 10 Scap Push-Ups 8 Push Press With Empty Barbell 8 Push Jerk With Empty Barbell 10 Alternating Lunges Strength: E2.5MOM X 5 Sets Push-Press 3-3-3-3-3+ 60%-70%-75%-80%-85% Metcon: For Time 5 Rounds 6 Power Cleans 60/40KG 10 Box Jump Overs 24/20IN Time Cap: 18 Minutes

קרוספיט 110226

Warm-Up: 2 Rounds 6 Tall Muscle Clean With Empty Barbell 6 Front Squats With Empty Barbell 6 Hang Power Clean With Empty Barbell 10 Good Morning Skill: Weightlifting Squat Clean + Front Squat 2 Sec Pause at Bottom E2MOM x 6 Sets Start at 50 % and climb, no failures. Progression: 3 Starting position - stand 3 Starting position - High pull 3 Starting position - Power clean 3 Starting position - Squat clean Metcon: 16min AMRAP 12 Wall Balls 10/6KG 10 MB Turkish Sit Ups 10/6KG 10 Cal Row Cash-Out: 4min Partner AMRAP 10 Plank High Fives Each 20 Flutter Kicks Switch After Flutter Kicks

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