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קרוספיט 101125

Warm-Up: 10 Air squat 12 Banded Face Pulls 15 Banded Glute Bridge Strength: E2.5MOM X 5 Sets Deadlift 5-5-5-5-5+ 55%-65%-70%-75%-80% After Sets 1-3: 8 BW SL RDL (Each) Metcon: For Time 8 Rounds 8 Sandbag Clean 40/20 KG 8 Goblet Sandbag squat 40/20 KG 40 DU

אינטנס 101125

Warm-Up: 2 Rounds 30 sec Bike 6 Jumping Lunges 6 Ring Rows 6 Down Dog to Cobra Metcon: 32 Min AMRAP 12 Wall Balls 10/6 kg 10 Alternating Dumbbell Snatch 17.5/12.5 kg 8 Hand Release Push-Ups 300 m Run

קרוספיט 111125

Warm-Up: 10 Jump squat 10 Kip swing 10 Kang squat Skill: E2MOM X 6 Sets Clean Complex 1 Clean + 1 Hang Power Clean Start at 50 % and climb, no failures. Metcon: For Time 20-15-10-5 Pull ups Box jumps Ring Dips Time Cap: 15 Minutes

קרוספיט 121125

Warm-Up: 10 Cat cow 15 sec Hollow hold 20 Lunges Skill: T2B Practice Then: 10Min EMOM 1st: 5-10 T2B 2nd: 12 High Step-Up (Bodyweight) Metcon: For Time 5 Rounds 20 Alt. SL V Up 10 Front Rack Lunges 45/30KG 5 STOH 45/30KG Time Cap: 16 Minutes

קרוספיט 131125

Warm-Up: 3 Rounds 10 Inchworm Push-Ups 10 squat sky reaches 10 Ring row Strength: E2.5MOM X 5 Sets Back Squat 5-5-5-5-5+ 55%-65%-70%-75%-80% After Sets 1-3: 20 Seconds Pallof Hold (Each) Metcon: For Time 12 min AMRAP 6-8-10-12-... DB's Hang power clean DB's Push Press DB Russian Twist

פאוורבילדינג 131125

Warm-Up: 2 Rounds 10 Banded Face Pulls 8 DB Floor Press 2-1-1 (light) 10 PVC Pass-Throughs 10 Dead Bug Strength: E2.5.MOM X5 Bench Press 6-6-6-6-6 60%-65%-70%-75%-80% Superset: 3 Sets Rest 75s 10 Sandbag Front-Loaded Reverse Lunges Each Leg 12 DB One-Arm Row Each Arm (bench-supported) Triple Set: 3 Sets Rest 60s 12 DB Concentration Curls Each Arm 15 Banded Overhead Triceps Extensions 30s Hollow Hold

קרוספיט 141125

Warm-Up: games Metcon: 12 Rounds For Time 12 Deadlift 80/60KG 12 Double Push up Burpee 12 Jump lateral OTB 12 Ring row

קרוספיט 151125

Warm-Up: 2 Rounds 20 m Duck walking 20 m Bear walk 20m walk Lunge Metcon: Partner AMRAP 36 200m Run (Together) 12 Alt. DB Hang Clean & Jerk 22.5/15KG 12 Goblet squat *Partner does a turn Partner 2 is in plank, running together

קרוספיט 161125

Warm-Up: 3 Rounds 10 Good morning 10 DB Press 12 Lunge Strength: E2MOM X 5 Sets Push Press 3-3-3-3-3+ 60%-70%-75%-80%-85% Metcon: 14Min EMOM Min 1: 16 Russian KB Swing 24/16KG Min 2: 12 Goblet Reverse Lunge 24/16KG

הנפות אולימפיות 161125

Warm-Up: 2 Rounds: 10 PVC Pass-Throughs 8 Hang Muscle Snatch 10 Overhead Squat (PVC) 5 Tall Snatch Build-Up: Full Snatch 4x3 @55% Complex: E2MOM x5 2 Hang Power Snatch 2 Full Snatch 2 Overhead Squat 1 Snatch Balance Accessory: 3 Rounds For Quality: 10 Snatch Grip RDL 10 GHD Sit-Ups 10 Bent-Over Rows

קרוספיט 171125

Warm-Up: 2 Rounds 12 Ring row 12 Good morning 12 Air Squats Strength: E2.5MOM X 5 Sets Deadlift 3-3-3-3-3+ 60%-70%-75%-80%-85% After Sets 1-3: 8 BW SL RDL (Each) Metcon: 21-15-9-15-21 KB'S Gorilla row 24/16 KG KB'S Front squat 24/16 KG

אינטנס 171125

Warm-Up: 2 Rounds 30 sec Row 6 Empty-Bar Front Squats 6 PVC Good Mornings 6 Jumping Jacks Metcon: E4MOM× 7 Rounds 8 Front Squats 50/35 kg 12 Burpees Over Bar 200 m Run Max Wall sit hold in remaining time Score total calories

קרוספיט 181125

Warm-Up: 2 Rounds 10 Yoga push ups 10 Hip CARs (Each) 10 Broad jump Skill: E2MOM X 6 Sets Clean Complex 1 Clean + 1 Hang Power Clean Start at 50 % and climb, no failures. Metcon: 15 min EMOM Min 1: 60 Double-Unders Min 2: 10 DB Push Press 22.5/15KG Min 3: 15 Box jump

קרוספיט 191125

Warm-Up: 3 Rounds 10 Air squat 10 Scap pull ups 10 Cat-Cow Skill: T2B Practice Then: 10Min EMOM 1st: 5-10 T2B 2nd: 12 High Step-Up (Bodyweight) Metcon: 15Min AMRAP 12 Dumbbell Thruster 22.5/15KG 200m Run 12 Pull ups

קרוספיט 201125

Warm-Up: 3 Rounds 20 Jumping Jacks 10 RBM 10 KB swing Strength: E2.5MOM X 5 Sets Back Squat 3-3-3-3-3+ 60%-70%-75%-80%-85% After Sets 1-3: 20 Seconds Pallof Hold (Each) Metcon: E2MOM x6 10 KB Snatch 24/16KG 12/9 Cal Bike

פאוורבילדינג 201125

Warm-Up: 2 Rounds 10 Band Pull-Aparts (Palms Up) 8 Empty-Bar Close-Grip Bench 2-1-1 (very light) 10 Cat-Cow 10 Glute Bridge 2s Squeeze Strength: E2.5.MOM X5 Bench Press 4-4-4-4-4 65%-70%-75%-80%-85% Superset: 3 Sets Rest 75s 12 Barbell Hip Thrusts 10 Seated DB Shoulder Press Triple Set: 3 Sets Rest 60s 12 BB Straight-Bar Curls 15 DB Kickbacks Each Arm 20 Plate Sit-Ups

קרוספיט 211125

Warm-Up: 3 Rounds 10 Cat cow 10 Jump Lunges 15 Glute Bridge Metcon: E5MOM x5 12 Slam Ball 20/12KG 20 Box Step-Overs 20/12KG 20 Plank pull through 20/12KG Max Hanging leg raises

קרוספיט 221125

Warm-Up: 2-3 Rounds 10 Scap push up 10 Air Squats 20 sec Plank Metcon: Team of 3 35Min AMRAP Partner 1: 1 Rounds 10 Squat clean 50/40 KG 10 HR Push ups 10 V-ups Partner 2: Max Cal Row Partner 3: Rest *Substitute after a round

קרוספיט 231125

Warm-Up: 3 Rounds 10 Ring row 10 DB Press 10 Cat cow Strength: E2MOM X 5 Sets Push Press 5-5-3-3-1+ 65%-75%-80%-85%-90% Metcon: 12Min AMRAP 8 Pendlay Row 60/40 KG 10 Push press 60/40 KG 40 Double-Unders

הנפות אולימפיות 231125

Warm-Up: 2 Rounds: 10 Front Rack Stretch on Box 8 Jump Shrug (PVC) 10 Front Squats 5 Tall Jerk Build-Up: Clean & Jerk 3x3 @60% 2x2 @65% Complex: E2MOM x5 1 Clean Pull 2 Hang Cleans 1 Front Squat 2 Split Jerks Accessory: 3 Rounds For Quality: 10 Front Rack Reverse Lunges 10 DB Romanian Deadlifts 15 Hollow Rocks

קרוספיט 241125

Warm-Up: 3 Rounds 10 Cat cow 12 Split stance RDL 10 Lunges Strength: E2.5MOM X 5 Sets Deadlift 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 8 BW SL RDL (Each) Metcon: 14Min AMRAP 12 Sandbag over shoulder 12 Sandbag Lunges 12 Sit ups

אינטנס 241125

Warm-Up: 2 Rounds 30 sec Jog 6 Air Squats 6 Sit-Ups 6 Scap Pull-Ups or Ring Rows Metcon: 35 Min AMRAP Partner (Team of 2) 400 m Run together 40 DB's Deadlifts 2×22.5/15 kg 30 Wall Balls 10/6 kg 20 Pull-Ups

קרוספיט 251125

Warm-Up: 20 Bear Crawl 12 PVC OHS 12 PVC Pass-Through Skill: E2MOM X 6 Sets Clean Complex 1 Clean + 1 Hang Power Clean Start at 50 % and climb, no failures. Metcon: 14Min EMOM Min 1: 6 Cluster 60/40KG Min 2: 12 Toes-to-Bar

קרוספיט 261125

Warm-Up: 15 sec Hollow hold 10 Good morning 100 m Run Skill: T2B Practice Then: 10Min EMOM 1st: 5-10 T2B 2nd: 12 High Step-Up (Bodyweight) Metcon: 14 min AMRAP 4-6-8-10-12-.. KB'S Swing 24/16 KG KB'S Hang Power Clean 24/16 KG KB'S Push Press 24/16 KG 100 m Run

קרוספיט 271125

Warm-Up: 10 Air squat 10 hollow hold 10 Cat cow Strength: E2.5MOM X 5 Sets Back Squat 5-5-3-3-1+ 65%-75%-80%-85%-90% After Sets 1-3: 20 Seconds Pallof Hold (Each) Metcon: For Time 4 Rounds 6 DB's Man makers 22.5/15 KG 8 T2B 200 m Run Time Cap: 14 Minutes

פאוורבילדינג 271125

Warm-Up: 2 Rounds 10 Banded External Rotations (elbows tucked) 8 DB Tempo Push-Up on DB Handles 3-1-1 10 PVC Shoulder Dislocates 10 Bird Dog Each Side Strength: E2.5.MOM X5 Bench Press 2-2-2-2-2 80%-85%-90%-92.5%-95% Superset: 3 Sets Rest 75s 12 DB Step-Ups Each Leg 10 Barbell Pendlay Rows Triple Set: 3 Sets Rest 60s 12 DB Incline Curls 15 Banded Triceps Press-Downs 12 Ab Wheel Roll-Outs

קרוספיט 281125

Warm-Up: 3 Rounds 10 Cat cow 10 Scap Pull ups 10 Lunges Metcon: 30 min AMRAP 16/12 Cal Row 12 Box Step-Over 2x22.5/15KG 12 Pull ups *E5MOM: 200 m Run

קרוספיט 291125

Warm-Up: games Metcon: Partner For Time 1000m Run (Split as desired) 80 KB Swings 24/16KG 60 KB Power Clean 22.5/15KG 40 Pull-Ups 1000m KB'S Farmer Carry 2x24/16KG Time Cap: 34 Minutes

הנפות אולימפיות 301125

Warm-Up: 2 Rounds: 10 PVC Pass-Through 10 Hip Hinge + High Pull 8 Snatch Drops 5 Overhead Squats (empty bar) Build-Up: Full Snatch 3x3 @60% 2x2 @65% Complex: E2MOM x5 2 Snatch Pulls 2 Hang Snatches 1 Full Snatch 1 Overhead Squat (3-sec pause) Accessory: 3 Rounds For Quality: 10 Good Mornings 10 Hanging Knee Raises 10 DB Bent-Over Rows

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