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קרוספיט 190825

Warm-Up: 2 Rounds 10 Overhead Squat PVC 20 Single Unders 10 90/90 Weightlifting: E2MOM X 6 Sets 2 Hang Power Snatch Start at 50% And Climb, No Failures Metcon: 12Min AMRAP 8 Hang Power Clean 50/35KG 10 Front Rack R.Lunges 50/35KG 12 Toes-to-Bar

קרוספיט 200825

Warm-Up: 200M Run Then: 3 Rounds: 10 Shoulder Tap Plank 10 Band Pull Apart Strength: E2MOM X 5 Sets Press 3-3-3-3-3+ 60%-70%-75%-80%-85% Metcon: "FRAN" 21-15-9 Thrusters (43/29 kg) Pull ups Cash-Out: Tabata Hollow Rocks Plank Marches

קרוספיט 210825

Warm-Up: Row 200 m then: 3 Rounds 10 Cossack Squat 10 Hip Opener 10 PVC Elbow Rotations (Each Arm) Strength: E2.5MOM X 5 Sets Front Squat 3-3-3-3-3+ 60%-70%-75%-80%-85% After Sets 1-3: 16 Alt. Seated Single Leg Raises. Metcon: For Time 4 Rounds 10 DB Snatch (22.5/15 kg) 12 Plank DB Pull Through (22.5/15 kg) 14 Cal Bike or Row Time Cap: 16 Minutes

פאוורבילדינג 210825

Week 3 Warm-Up: 2 Rounds 10 Banded External Rotations 8 Tempo Box Squats 3-1-1 10 PVC Shoulder Dislocates Strength: E2.5.MOM X5 Bench Press 4-4-4-4-4 65%-70%-75%-80%-85% Superset: 3 Sets Rest 75s 10 Barbell Romanian Deadlifts 12 Seated DB Shoulder Press Triple Set: 3 Sets Rest 60s 12 EZ-Bar Preacher Curls 15 DB Skull Crushers 20 Weighted Decline Sit-Ups

אינטנס 210825

Warm-Up: 2 rounds 20 sec Bike 6 Jumping Lunges 6 Empty-Bar Front Squats 6 Sit Ups Metcon: 4 RFT 300 m Run 15 Dumbbell Front Squats 2×15/10 kg 12 Burpees 9 Hanging Knee Raises

קרוספיט 220825

Warm-Up: 3 Rounds: 10 Lunges 10 Scap Pull-Ups 10 Toe Touch Metcon : 26 Min AMRAP I Go You Go 12Min AMRAP : 20 Cal Row 10 Pull-Up/ Ring row 20 SA DB Snatch (22.5/15) 2 min Rest 12Min AMRAP 20 Cal Bike 20 Goblet Reverse Lunges 24/16KG 20 Abmat Sit-Ups

קרוספיט 230825

Warm-Up: 3 Rounds 6 Cal Row 10 Reverse Lunge 10 Shoulder Tap Plank Metcon: 35Min Partner AMRAP Partner 1: Run 300 m Partner 2: max rounds of: 8 DB Hang Clean 22.5/15KG 10 Push-Ups 12 Russian Twist 20/15KG P1: Switch when Run done

קרוספיט 240825

Warm-Up: Run 200 m then 2 Rounds 10 PVC Pass Through 10 Ring Row 10 Air Squat Strength: E1.5MOM 9 Minutes 1st: 5-10 Pull-Ups 2nd: 5-10 Ring Dips Use weight if needed Metcon: 10-9-8-7-6-5-4-3-2-1 Deadlift 70/50KG Box Jump Over 60/50

הנפות אולימפיות 240825

Warm-Up / Mobility: 2 Rounds: 8 Front Rack Lat Stretch on Box 10 PVC Thruster 6 Tall Jerk (empty bar) 5 Split Jerk Footwork Drill Build-Up: Clean & Jerk – 4x3 @60% 1RM, 2x2 @65% Complex: 3 Sets: 1 Hang Clean 1 Full Clean 1 Front Squat (2-sec pause) 1 Split Jerk Strength: Clean Pull – 4x3 @95% of Clean 1RM

קרוספיט 250825

Warm-Up: 3 Rounds 10 Band Good Morning 10 Glute Bridge 10 World Greatest Stretch Strength: E2.5MOM X 5 Sets Sumo Deadlift 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 5-10 Chin Ups. Metcon: For Time 3 Rounds 400 m Run 16 DB's S2OH 22.5/15KG 20 Abmat Sit-Ups Time Cap: 16 Minutes Cash-Out: Partner Plank Shoulder Tap 3 Minutes

אינטנס 250825

Warm-Up: 2 rounds 20 sec Bike 6 Barbell Good Mornings 6 Push Presses PVC 6 Jumping Jacks Metcon: Every 3 min × 8 rounds 8 Power Clean 50/35 kg 10 Box Jump Overs 150 m Run Rest in remaining time

קרוספיט 260825

Warm-Up: 2 Rounds 10 Overhead Squat PVC 20 Single Unders 10 90/90 Weightlifting: E2MOM X 6 Sets 2 Hang Power Snatch Start at 50% And Climb, No Failures Metcon: E4MOM X4 8 KS'S F.R Squat (24/16) 16 Gorilla row (24/16) 100-200 m Run

קרוספיט 270825

Warm-Up: 3 Rounds 10 Pike Push-Up 10 Band Pull Apart 10 Air Squat Strength: E2MOM X 5 Sets Press 5-5-3-3-1+ 65%-75%-80%-85%-90% Metcon: For Time 4 Rounds 8 Push Jerk 50/35KG 10 Pull-Ups 12 Air Squats Time Cap: 15 Minutes Cash-Out: 3 Minutes AMRAP: Partner Wall Sit Medicine Ball Pass 10/6KG

קרוספיט 280825

Warm-Up: Row 200 m then: 3 Rounds 10 Air Squat with pause 10 Hip Opener 10 PVC Elbow Rotations (Each Arm) Strength: E2.5MOM X 5 Sets Front Squat 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 16 Alt. Seated Single Leg Raises. Metcon: 18Min AMRAP 8 Thrusters 45/30KG 12 Toes-to-Bar 15 Cal Bike or Row

אינטנס 280825

Warm-Up: 2 rounds 20 sec Row 6 Kettlebell Deadlifts 6 Sit Ups 6 Alternating Lunges Metcon: For Time 400 m Row 30 Dumbbell Thrusters 2×15/10 kg 30 Pull Ups or Ring Rows 30 Jumping Lunges 800 m Run

פאוורבילדינג 280825

Warm-Up: 2 Rounds 10 Band Pull-Aparts Palms Up 8 Tempo Goblet Squats 3-1-1 10 Y-T-W Raises With Light Plates Strength: E2.5.MOM X5 Bench Press 2-2-2-2-2 80%-85%-90%-92.5%-95% Superset: 3 Sets Rest 75s 6/6 DB'S Front Foot Elevated Reverse Lunge 10 Landmine Rows Each Arm Triple Set: 3 Sets Rest 60s 10 DB Spider Curls 12 Barbell Skull Crushers 20 Plate Crunches

קרוספיט 290825

Warm-Up: 3 Rounds 12 Cal Row 10 Reverse Lunge 10 Shoulder Tap Plank Metcon: Every 3:30 Work | 30 Seconds Rest for 7 Rounds (28 Minutes) 20/16 Cal Row 10 Burpees 8 Pull-Ups In remaining time max Alt. DB Snatch 22.5/15KG Score total snatches

קרוספיט 300825

Warm-Up: Row 200 m then: 2 Rounds 10 Cossack Squats 10 Shoulder Taps 10 Hip Openers Metcon: For Time With Partner 150 Cal Row 120 Wall Ball 10/6KG 90 Burpee Box Jump 60/50 60 Hang Power Clean 50/35KG 30 Shoulder to Overhead 50/35KG *Split work as needed Time Cap: 35 Minutes

הנפות אולימפיות 310825

Warm-Up / Mobility: 2 Rounds: 10 PVC Pass-Under 8 Hang Muscle Snatch + Overhead Squat 10 Banded Face Pulls 5 Snatch Balance (empty bar) Build-Up: Full Snatch – 3x2 @65% 1RM, 2x2 @70% Complex: 3 Sets: 1 Snatch Pull 1 Hang Power Snatch 1 Full Snatch 1 Overhead Squat 2-sec pause Strength: Snatch Pull – 4x3 @100% of Snatch 1RM

אינטנס 010925

Warm-Up: 2 rounds 20 sec Row 6 Air Squats 6 Dumbbell Press 6 Alternating Samson Stretch Metcon: 25 Min EMOM Minute 1 12/9 Cal Bike Minute 2 10 Dumbbell Shoulder to Overhead 2×15/10 kg Minute 3 12 Sit-Ups Minute 4 10 Box Jump Overs Minute 5 Rest

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