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הנפות אולימפיות 190226

Warm-Up: 2 Rounds: 10 Front Rack PVC Rotations 8 Tall Clean 10 Tempo Front Squat 3-2-1 (empty bar) 5 Clean Pull + Shrug Build-Up: Clean 3x3 @65% 3x2 @70% 2x2 @75% Focus: aggressive extension, fast elbows, stable feet Complex: 4 Sets: 1 Clean Pull (pause at knee) 1 Hang Clean (above knee) 1 Clean Accessory: 3 Rounds For Quality: 8 Front Squat (moderate, perfect positions) 12 Banded Face Pulls

קרוספיט 190226

Warm-Up: 2 Rounds 8 Deadlift With Empty Barbell 8 Romanian Deadlift With Empty Barbell 10 Glute Bridge 10 Dead Bug Strength: E2.5MOM X 5 Sets Deadlift 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 6/6 Single Arm Arnold's Press Metcon: Every 4 Minutes for 4 Rounds 10 GTOH 20/10kg 20 OH Lunges 20/10kg 10 Burpee Max Plate Pinch Hold 20/10kg

קרוספיט 200226

Warm-Up: 2 Rounds 30 sec Bike 6 Air Squats 6 Push-Ups 6 Ring Rows Metcon: 35 Min Partner AMRAP IGUG 500 m Row 30 Wall Balls 10/6 kg 20 Alternating Dumbbell Snatch 17.5/12.5 kg 16 Push ups 500 m Bike

קרוספיט 210226

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 KB's Hang Power Clean 22.5/15KG 12 KB's STOH 22.5/15KG 20 Alternating V-Ups

קרוספיט 220226

Warm-Up: 2 Rounds 10 Wrist Rocks 10 Pike Walkouts 8 Hollow Rocks 10 Cossack Squats Each Side Skill: Handstand Walk 8min Practice Then: 8Min EMOM 1st: 30 Seconds HS Walk Tries Or 20m Bear Walk 2nd: 8-12 Toe Elevated Good Morning With Plate Metcon: 14min AMRAP 10 KB's Gorilla row 12 Box Step Ups 40 Mountain Climbers Cash-Out: 4min Partner AMRAP 10 Plank High Fives Each 20 Flutter Kicks Switch After Flutter Kicks

אינטנס 230226

Warm-Up: 2 Rounds 30 sec Row or Bike 6 Air Squats 6 Scap Push-Ups 6 Alternating Lunge + Reach Metcon: For Time 1000 m Row 50 Wall Balls 10/6 kg 40 KB's Power Cleans 24/16 kg 30 Toes-to-Bar or V-Ups 60/48 Cal Bike 30 KB's Front Squats 24/16 kg 40 Hand Release Push-Ups 50 Kettlebell Swings 24/16 kg 1000 m Bike Time Cap: 35 min

קרוספיט 230226

Warm-Up: 2 Rounds 8 Good Morning With Empty Barbell 8 Back Squat With Empty Barbell 8 Front Squats With Empty Barbell 10 Glute Bridge Strength: E2.5MOM X 4 Sets Back Squat 5-3-1-1-1... 75%-80%-85%-90% 1RM, Don't Compromise Technique After Sets 1-3: 8-12 Decline Ring Row 1-2RIR Metcon: For Time: 50 Wall Balls 20 Pull-Ups 10 8 m Shuttle Runs Max Thrusters until the end of time 14 min Time Cap.

קרוספיט 240226

Warm-Up: 2 Rounds 10 Scap Push-Ups 8 Strict Press With Empty Barbell 8 Push Press With Empty Barbell 10 Shoulder Taps Strength: E2.5MOM X 4 Sets Push-Press 5-3-1-1-1... 75%-80%-85%-90% 1RM, Don't Compromise Technique Metcon: Every 3 Minutes for 5 Rounds 12 Wall Balls 10/6KG 10 V-ups 12 Push-Ups

קרוספיט 250226

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 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: 14min AMRAP 12 Kettlebell Swings 24/16KG 10 SA KB Push Press 24/16KG 12 Box Jumps Cash-Out: 4min Partner EMOM 1st: 30 Seconds Plank High Five 2nd: 30 Seconds Hollow Hold High Five

הנפות אולימפיות 260226

Warm-Up: 2 Rounds: 10 PVC Pass-Through 8 Hang Muscle Snatch 10 Overhead Squat 5 Tall Snatch Build-Up: Snatch 3x3 @65% 3x2 @70% 2x1 @75–78% Focus: rhythm, bar speed, confident drop under Complex: 4 Sets: 1 Snatch Pull (above knee) 1 Hang Snatch 1 Snatch Accessory: 3 Rounds For Quality: 12 DB Rear Delt Raises 20–30 sec Overhead Plate Hold

קרוספיט 260226

Warm-Up: 2 Rounds 8 Deadlift With Empty Barbell 8 Romanian Deadlift With Empty Barbell 10 Glute Bridge 10 Dead Bug Strength: E2.5MOM X 4 Sets Deadlift 5-3-1-1-1... 75%-80%-85%-90% 1RM, Don't Compromise Technique After Sets 1-3: 6/6 Single Arm Arnold's Press Metcon: 15min AMRAP 12/10 Bike Cal 8 Thrusters 50/35 kg 8 Burpee OTB

קרוספיט 270226

Warm-Up: 2 Rounds 10 Air Squats 10 Inchworms 10 Push-Ups 30 Single Unders Metcon: Every 5 Minutes for 5 Rounds 20 Power Clean 50/35kg 20 Air Squats 15 Push-Ups Max Reps Burpee

קרוספיט 280226

Warm-Up: 2 Rounds 10 Air Squats 10 Alternating Lunges 10 Scap Pull-Ups 30 Single Unders Metcon: 30min Partner AMRAP 10-20-30-40-.. I Go You Go DB Alternating Snatch 22.5/15KG Box Step Overs 24/20IN 60 Single Unders

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