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קרוספיט 261225

Warm-Up: 2 Rounds: 8 Cal Row 10 Air Squats 10 Dead Bug Metcon: 28 min AMRAP 10 Pull ups 10 KB's deadlifts 10 KS's Hang Power cleans 10 KB's Push Press 10 Cal row

קרוספיט 271225

Warm-Up: 3 Rounds: 100m Run 10 Jumping Jacks 10 PVC Overhead Squat Metcon: 35Min Partner AMRAP: 20 GTOH 20/10 kg 20 Box Jump Over 60/50 20 Sit-Ups 40 Double-Unders *E4mom- Go to 200 m Run together

הנפות אולימפיות 281225

Warm-Up: 2 Rounds: 10 PVC Pass-Through 8 Hang Muscle Snatch 10 Overhead Squats 5 Snatch Drop Build-Up: Full Snatch 3x2 @75% 2x1 @80% Complex: E2MOM x5 1 Snatch Pull (above knee) 1 Hang Snatch 1 Full Snatch 1 Overhead Squat 1 Snatch Balance Accessory: 3 Rounds For Quality: 10 Snatch Grip Deadlift 10 Good Mornings 12 Toes-to-Bar

קרוספיט 281225

Warm-Up: 3 Rounds: 25 Single-Unders 6 Scap Pull-Ups 8 Hollow Rock Skill: Kipping Pull-Ups Practice 8Min Kipping Swing Drills For Quality then 10Min EMOM Alt: Minute 1: 3-8 Kipping Pull-Ups Minute 2: 12 Dumbbell Pullover Metcon: 14Min EMOM: Minute 1: 6-10 SA Devil press 22.5/15 kg Minute 2: 40 Sec Plank Minute 3: 16 knees to chest Minute 4: 40 Single-Unders

קרוספיט 291225

Warm-Up: 2 Rounds: 10 Air Squats 10 Glute Bridge 10 Empty Bar Back Squat Strength: Back Squat E2.5MOM X 5 Sets 5-5-5-5-5 @ 65% After Sets 1-3: 10-15 Sh. Lateral Raises Metcon: 21-15-9 for time of: Toes-to-bars Burpee box jump-overs 14 min T.C Cash-Out: 4Min EMOM: 30 Sec Hollow Hold 30 Sec Rest

אינטנס 291225

Warm-Up: 2 rounds 30 sec Row 6 Air Squats 6 Scap Push-Ups 6 Alternating Lunge + Reach Metcon: Every 3 min × 10 rounds Odd rounds: 200 m Run 12 Dumbbell Thrusters 2×15/10 kg Even rounds: 12/9 Cal Row 15 Sit-Ups 12 Burpees

קרוספיט 301225

Warm-Up: 3 Rounds: 8 PVC Strict Press 8 Ring Row 10 Jump Rope Strength: Push-Press E2MOM X 5 Sets 5-5-5-5-5 @ 65% Metcon: For Time: 4 rounds 400 m Run 50 Air squats Time Cap: 16 Minutes Cash-Out: 5Min Easy Flow: 10 Thoracic Rotations Each Side 20 Sec Lat Stretch Each Side

קרוספיט 311225

Warm-Up: 2 Rounds: 10 Front Squat PVC 10 Hip Hinge PVC 10 Lunge With Twist Strength: Hang Power Clean + Front Squat Every 2:00 X 6 Sets Light Technique Work Only Start Around 50% Metcon: 15Min AMRAP: 10 DB Power Clean 27.5/17.5 KG 12 Goblet Squat 27.5/17.5 KG 14 Push-Ups

קרוספיט 010126

Warm-Up: 3 Rounds: 8 Good Morning PVC 8 Step-Up 10 Hip Bridge Strength: Deadlift E2.5MOM X 5 Sets 5-5-5-5-5 @ 65% After Sets 1-3: 15-30 Sec L-Sit Hold Metcon: 15Min AMRAP: 12 Sandbag Clean 12 Ring Row 12 Cal Row

קרוספיט 010126

Warm-Up: 2 Rounds 8 Empty Bar Good Mornings 8 Empty Bar Strict Press 10 Reverse Lunges 8 Plank Up Downs Strength: E2.5MOM X 5 Sets Push Press 5-5-5-5-5+ 55%-65%-70%-75%-80% 2 Sec Pause in Dip in 1st Rep of Every Set Next Week: 5's Again! Metcon: 15min AMRAP 10 Push Press 45/30KG 12 Box Step Overs 14 AbMat Sit-Ups

קרוספיט 020126

Warm-Up: 2 Rounds: 8 Cal Row 10 Air Squats 10 Ring Row Metcon: Part A: 15Min AMRAP: 400m Row 15 DB's Front Squat 2x22.5/15KG 12 Burpee 9 Toes-To-Bar Rest 3 Minutes Part B: 15 Min AMRAP: 15 DB's Push Press 2x22.5/15KG 12 Sit ups 9 Pull ups

קרוספיט 020126

Warm-Up: 2 Rounds 45sec Row 8 Push Ups 10 Air Squat 10 Hollow Rocks Metcon: Part A 18min AMRAP 12 Row Cal 12 DB Power Clean 22.5/15KG 12 Push Ups Part B 16min AMRAP 10 Bike Cal 12 Russian KB Swing 24/16KG 14 Hollow Rocks

קרוספיט 030126

Warm-Up: 3 Rounds: 120m Run 10 Jumping Jacks 10 Scap pull ups Metcon: 30Min Partner AMRAP: Partner 1: 200 m Row Partner 2: AMRAP 5 Pull ups 10 Push ups 15 Air squat

קרוספיט 030126

Warm-Up: 2 Rounds 40sec Jump Rope 10 Air Squat 10 Shoulder Taps 10 Reverse Lunges Metcon: Part A 24min AMRAP Partner A works while Partner B rests 20 Med Ball Clean 20/14KG 15 Ring Row 20 Alternating Step Ups Part B 10min AMRAP Partner Synchro 10 Plank Up Downs 40 Single Unders

הנפות אולימפיות 040126

Warm-Up: 3 Rounds: 10 Jump Shrug 8 Front Squats 6 Power Clean + Jerk (light) Build-Up: Build to a new 1RM Clean & Jerk Complex: Technique Prep Sets: 1 Clean Pull 1 Front Squat 1 Split Jerk (light to moderate) Accessory: 3 Rounds For Quality: 10 Front Rack Step-Ups 10 DB RDL 12 Weighted Sit-Ups

קרוספיט 040126

Warm-Up: 2 Rounds 10 Air Squat 8 Inchworm 10 Shoulder Taps 10 Hollow Rocks 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 Next Week: 5's Again! Metcon: 14min AMRAP 10 DB Snatch 22.5/15KG 12 Chest to Bar Pull Ups Cash-Out: Partner Plank Shoulder Tap 3 min

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 Push Ups 10 Hollow Rocks 8 Reverse Lunges 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 Single Unders 30 Goblet Squat 24/16KG 20 Renegade Row 22.5/15KG 30 Russian Twists 20 Wall Walks Time Cap: 18 Minutes

קרוספיט 060126

Warm-Up: 2 Rounds 40sec Bike 8 Air Squat 8 Samson Lunge 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: 15min AMRAP 12 Bike Cal 10 Hang Power Clean 40/30KG 12 V Ups

קרוספיט 070126

Warm-Up: 2 Rounds 10 Glute Bridge 8 Good Morning 8 Push Ups 10 Hollow Rocks Strength: E2.5MOM X 5 Sets Deadlift 5-5-5-5-5+ 55%-65%-70%-75%-80% Next Week: 5's Again! Metcon: 18min AMRAP 10 D Ball Over Shoulder 60/40KG 12 Hand Release Push Ups 14 Lateral Box Step Overs 16 AbMat Sit-Ups Cash-Out: Team Wall Sit Relay 3 min

קרוספיט 080126

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

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מתכוננים לבאות :

קרוספיט 261225

קרוספיט 271225

הנפות אולימפיות 281225

קרוספיט 281225

קרוספיט 291225

אינטנס 291225

קרוספיט 301225

קרוספיט 311225

קרוספיט 010126

קרוספיט 010126

קרוספיט 020126

קרוספיט 020126

קרוספיט 030126

קרוספיט 030126

הנפות אולימפיות 040126

קרוספיט 040126

אינטנס 050126

קרוספיט 050126

קרוספיט 060126

קרוספיט 070126

קרוספיט 080126

קרוספיט 090126

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