קרוספיט 081024

5min AMRAP : 10 PVC Dislocation 5+5 PVC External Rotation 5+5 Greatest Stretch 5-10 Hang Scapular CARs Strength : 3-5 Sets : 5 Press + 5 Push Press 2-3 RIR 6-10 Back Rack Lunges (Each) 2-3 RIR *Rest 1min Between Sets *Work From Floor Metcon : 15min AMRAP : 9 Burpee Pull Ups 18 Weighted Straight Leg Sit-Ups 200m Run

קרוספיט 081024

5min AMRAP : 10 PVC Dislocation 5+5 PVC External Rotation 5+5 Greatest Stretch Strength : 3-5 Sets : 5 Press + 5 Push Press 2-3 RIR 6-10 Back Rack Lunges (Each) 2-3 RIR *Rest 1min Between Sets *Work From Floor Metcon : 15min AMRAP : 9 Burpee Pull Ups 18 Weighted Straight Leg Sit-Ups 200m Run

קרוספיט 091024

CROSSFIT CHEER CHALLENGE For Time 50 Burpees Time Cap 4min --Power Clean Progression-- Warm Up: 5min AMRAP: 7 High Pull+ Transition 5 Front Squat Into Power Position *Empty Bar Metcon: 0:00-20:00 AMRAP: "Cindy Doing Cleans" 5 Hang Power Clean 60\40 10 Push Ups 15 Air Squats 20:00-25:00 Rest 25:00-30:00 EMOM: 1 Power Clean - Build Up

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CROSSFIT CHEER CHALLENGE For Time 50 Burpees Time Cap 4min --Power Clean Progression-- Warm Up: 5min AMRAP: 7 High Pull+ Transition 5 Front Squat Into Power Position *Empty Bar Metcon: 0:00-20:00 AMRAP: "Cindy Doing Cleans" 5 Hang Power Clean 60\40 10 Push Ups 15 Air Squats 20:00-25:00 Rest 25:00-30:00 EMOM: 1 Power Clean - Build Up

קרוספיט 101024

5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH 30s Max Triple/DU/SU Attempts Strength : 13min For Quality : 6-8 Barbell Front Foot Elevated Lunge (Each) 2-3 RIR 10-12 SA Ring Row (Each) Metcon : 3 Rounds: 1 Minute - Sit-ups 1 Minute - DB'S Farmers Hold 1 Minute - Box Jumps 1 Minute - HRPU 1 Minute - Rest

קרוספיט 101024

5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH 30s Max Triple/DU/SU Attempts Strength : 13min For Quality : 6-8 Barbell Front Foot Elevated Lunge (Each) 2-3 RIR 10-12 SA Ring Row (Each) Metcon : 3 Rounds: 1 Minute - Sit-ups 1 Minute - DB'S Farmers Hold 1 Minute - Box Jumps 1 Minute - HRPU 1 Minute - Rest

קרוספיט 111024

5min AMRAP : 5+5 Standing Hip CARs 5 Glute Bridge Segmentation 20-30s Dead Hang 10m Ostrich Walk Strength : 13min AMRAP For Quality : 8-12 Single Leg RDL (Each) 10-15 Banded Face Pulls 8-10 Ring Rows Metcon : 14min AMRAP : 8 HSPU/Pike/Push Ups 24 Medball Cleans 10/6 14 Sit-Ups

קרוספיט 111024

5min AMRAP : 5+5 Standing Hip CARs 5 Glute Bridge Segmentation 20-30s Dead Hang 10m Ostrich Walk Strength : 13min AMRAP For Quality : 8-12 Single Leg RDL (Each) 10-15 Banded Face Pulls 8-10 Ring Rows Metcon : 14min AMRAP : 8 HSPU/Pike/Push Ups 24 Medball Cleans 10/6 14 Sit-Ups

קרוספיט 121024

5min AMRAP : 10 Alt Scapular Touches 10 Alt Hunter Squat 10 Mix KBS (1 Rep = KBS A + KBS R) 30s Max Triple/DU/SU Attempts Strength : E1:30MIN For 3 Sets : 5 Push Press + 2 Front Squats + 1 Thrusters 1-2 RIR --Add Weight-- E1:30MIN For 3 Sets : 1 Push Press + 1 Front Squats + 1 Thrusters 1-2 RIR Metcon : 14min EMOM: 1st - 10 Burpees 2nd - 10 DB'S Squat Cleans

קבוצת ריצה 131024

10 min Light 10 min Tempo (increase every 2 minutes ( 10 min Medium 10 min Tempo (increase every 2 minutes) 5-10 min Cool Down Homework: 60-75 min Run – Medium

קרוספיט 131024

Warm Up : 5min AMRAP : 6 Alt. Cossack Squat 6 Cat Cow 6 Slow DL CROSSFIT CHEER CHALLENGE 5min AMRAP 10 Sandbag/DBall/Plate G2S 10 Sandbag/DBall/Plate Reverse Lunges Strength : 12min AMRAP For Quality : 3-5 Sumo Deadlifts 2-3 RIR 10-12 SA Arnold Z-Press (Each) Metcon : 12min AMRAP, In Couples : Cal. Bike/Row One Partner Rowing The Other One Performing AMRAP : 5 C2B/PU/RR 10 Burpees 15 Air Squats *Switch Every 3min *Continue From Same Point

קרוספיט 131024

Warm Up : 5min AMRAP : 6 Alt. Cossack Squat 6 Cat Cow 6 Slow DL CROSSFIT CHEER CHALLENGE 5min AMRAP 10 Sandbag/DBall/Plate G2S 10 Sandbag/DBall/Plate Reverse Lunges Strength : 12min AMRAP For Quality : 3-5 Sumo Deadlifts 2-3 RIR 10-12 SA Arnold Z-Press (Each) Metcon : 12min AMRAP, In Couples : Cal. Bike/Row One Partner Rowing The Other One Performing AMRAP : 5 C2B/PU/RR 10 Burpees 15 Air Squats *Switch Every 3min *Continue From Same Point

הנפות אולימפיות 131024

Week 2 Clean & Jerk Workout: Warm-up: Dynamic stretches, light clean and jerk drills (like FS, Shoulder Press, DL, Tall Clean) 1. Clean & Jerk: 4 X 3 reps (2 cleans + 1 jerk) at 70-80% of 1RM 2. Clean Pulls: 3 X 3 reps at 85-90% of 1RM 3. Front Squats: 4 X 5 reps

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Week 2 Clean & Jerk Workout: Warm-up: Dynamic stretches, light clean and jerk drills (like FS, Shoulder Press, DL, Tall Clean) 1. Clean & Jerk: 4 X 3 reps (2 cleans + 1 jerk) at 70-80% of 1RM 2. Clean Pulls: 3 X 3 reps at 85-90% of 1RM 3. Front Squats: 4 X 5 reps

קבוצת ריצה 131024

30 min Light Run 10 min- 1 min Fast, 1 min Slow Homework: 40-45 min Light Run שבוע הורדת עומסים

קרוספיט 141024

5min AMRAP : 5 RBM 5 Yoga Push Ups 10 Alt. Groiners Strength : 14min EMOM : 1st - 5-7 Back Squats 2-3 RIR 2nd - 10-15 KB Uprigtht Rows 2-3 RIR Metcon : For Time : 21-15-9-15-21 Burpees KBS (A) 32/24 *13min Cap

אינטנס 141024

Warm Up 3 Sets 10 Toe Touches 8 Front Squat 6 Upright Row METCON "Run, Clean & Go" 4 RFT 300m Run 10 Power Cleans 60/40 15 Sit Ups 20 Alt Rev Lunges *tc 32min

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Warm Up 3 Sets 10 Toe Touches 8 Front Squat 6 Upright Row METCON "Run, Clean & Go" 4 RFT 300m Run 10 Power Cleans 60/40 15 Sit Ups 20 Alt Rev Lunges *tc 32min

פאוורבילדינג 141024

Warm Up 3 Sets 2 Inchwarm 3 KB SA Bottom Up Press each 20-30sec Hollow/Tuck Hold STR 1 3-4 Sets 6-8 SA KB Windmill Press each 10-12 Straight Arm Banded Lat Pull Down STR 2 8min EMOM 1st-8-10 Stiff Leg BB DL 2nd- Max Ring Dips/ Max Dips/10-12 Jacksons STR 3 10min AMRAP 10 Lateral Raises 10 Front Raises 20-40sec Side Plank Hold each

פאוורבילדינג 141024

Warm Up 3 Sets 2 Inchwarm 3 KB SA Bottom Up Press each 20-30sec Hollow/Tuck Hold STR 1 3-4 Sets 6-8 SA KB Windmill Press each 10-12 Straight Arm Banded Lat Pull Down STR 2 8min EMOM 1st-8-10 Stiff Leg BB DL 2nd- Max Ring Dips/ Max Dips/10-12 Jacksons STR 3 10min AMRAP 10 Lateral Raises 10 Front Raises 20-40sec Side Plank Hold each

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5min AMRAP : 5 RBM 5 Yoga Push Ups 10 Alt. Groiners Strength : 14min EMOM : 1st - 5-7 Back Squats 2-3 RIR 2nd - 10-15 KB Uprigtht Rows 2-3 RIR Metcon : For Time : 21-15-9-15-21 Burpees KBS (A) 32/24 *13min Cap

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3-5min AMRAP : 10 PVC Dislocation 5+5 Greatest Stretch Strength : 3-5 Sets : 8-12 DB'S Z-Press 2-3 RIR 8-12 Goblet Drop Reverse Lunges (Each) 2-3 RIR *Rest 1min Between Sets Metcon : 14min AMRAP : 7 KB SDHP 7 PU 7 Burpees

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3min AMRAP: 10 Seiza Pulses - Plantar flexion 10 Downdog Warm Up: 3 Sets of: 7 High Pull+ Transition 5 Front Squat Into Power Position *Empty Bar Metcon : In Couples, For Time: 60 Calories 40 Power Cleans 60/40 40 Calories 20 Power Cleans 60/40 *IGUG *20min Cap - In Remaining Perform As Many Calories As Possible - Switch Every 10

קרוספיט 161024

3min AMRAP: 10 Seiza Pulses - Plantar flexion 10 Downdog Warm Up: 3 Sets of: 7 High Pull+ Transition 5 Front Squat Into Power Position *Empty Bar Metcon : In Couples, For Time: 60 Calories 40 Power Cleans 60/40 40 Calories 20 Power Cleans 60/40 *IGUG *20min Cap - In Remaining Perform As Many Calories As Possible - Switch Every 10

קרוספיט 171024

5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH Strength : 13min AMRAP For Quality : 8-10 DB BOR (Each) 1-2 RIR 14-20 Alt Farmer Hold Lunges Metcon : 13min AMRAP 600 Bike/ 200m Row 10 BB Push Press 45/30 7 T2B

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5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH Strength : 13min AMRAP For Quality : 8-10 DB BOR (Each) 1-2 RIR 14-20 Alt Farmer Hold Lunges Metcon : 13min AMRAP 600 Bike/ 200m Row 10 BB Push Press 45/30 7 T2B

קרוספיט 181024

5min AMRAP : 10 Cat Cow 10 Birdog Strength : 13min AMRAP For Quality : 12-15 DB SL Glute Bridge (Each) 8-12 Supinated BB Bent Over Row Metcon : 14min AMRAP : 50 DU/100 SU 20 MB Squat 10/6 25 Sit-Ups

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5min AMRAP : 10 Cat Cow 10 Birdog Strength : 13min AMRAP For Quality : 12-15 DB SL Glute Bridge (Each) 8-12 Supinated BB Bent Over Row Metcon : 14min AMRAP : 50 DU/100 SU 20 MB Squat 10/6 25 Sit-Ups

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5min AMRAP : Strength : 5-6 Sets 5Push Press + 3Front Squats + 2Thrusters 1-2 RIR Metcon : 14min EMOM : 1st - 45sec Max Alt. Hang DB Clean 22.5/15 2nd - 45sec Max Cal. Row/Bike/Ski

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5min AMRAP : Strength : 5-6 Sets 5Push Press + 3Front Squats + 2Thrusters 1-2 RIR Metcon : 14min EMOM : 1st - 45sec Max Alt. Hang DB Clean 22.5/15 2nd - 45sec Max Cal. Row/Bike/Ski

קרוספיט 201024

Warm Up : 3-5min AMRAP : 6 Alt. Cossack Squat 6 Cat Cow 6 Alt. Windmill Strength : 6-8 Sets (13min): 8 KB Snatch (Each) AHAP 10-15 Banded Face Pulls 20-30 Crunches Metcon : 15min AMRAP : 20/15 Cal. Row/Bike 1min Max Plank 10 Burpee Strict PU

קרוספיט 201024

Warm Up : 3-5min AMRAP : 6 Alt. Cossack Squat 6 Cat Cow 6 Alt. Windmill Strength : 6-8 Sets (13min): 8 KB Snatch (Each) AHAP 10-15 Banded Face Pulls 20-30 Crunches Metcon : 15min AMRAP : 20/15 Cal. Row/Bike 1min Max Plank 10 Burpee Strict PU

הנפות אולימפיות 201024

Week 3 Snatch Workout: Warm-up: Dynamic stretches, light snatch drills 1. Snatch: 4 X2 reps at 75-85% of 1RM 2. Snatch Balance: 3 X 3 reps 3. Overhead Squats: 4 X 4 reps

קבוצת ריצה 201024

1KM Slow 2KM Medium 2km Fast 2-3KM Slow Homework: 60-75 min Run- Medium

קבוצת ריצה 201024

1KM Slow 2KM Medium 2km Fast 2-3KM Slow Homework: 60-75 min Run- Medium *מעלים רק בתוך הטווח, הטווח זהה לשבוע שלפני הדילאוד

הנפות אולימפיות 201024

Week 3 Snatch Workout: Warm-up: Dynamic stretches, light snatch drills 1. Snatch: 4 X2 reps at 75-85% of 1RM 2. Snatch Balance: 3 X 3 reps 3. Overhead Squats: 4 X 4 reps

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3-5min AMRAP : 5 RBM 5 Yoga Push Ups 10 Alt. Groiners Strength : 4-6 Sets (13min) : 8 Off-Set Squats (Each) 10-15 Strict Chin Ups /Banded/Ring Rows 20-45sec Side Plank (Each) Metcon : 13min For Quality : 10 See-Saw Floor Press (1sec Hold At Top) 15 BB Biceps Curls 20 Cossack Squats

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3-5min AMRAP : 5 RBM 5 Yoga Push Ups 10 Alt. Groiners Strength : 4-6 Sets (13min) : 8 Off-Set Squats (Each) 10-15 Strict Chin Ups /Banded/Ring Rows 20-45sec Side Plank (Each) Metcon : 13min For Quality : 10 See-Saw Floor Press (1sec Hold At Top) 15 BB Biceps Curls 20 Cossack Squats

אינטנס 211024

Warm Up TABATA Jumping Squats Hollow Hold METCON 36min E2MOM 1st- 1:30min Row 2nd- 20 KBS R 24/16 3rd- Max Plank Hold

אינטנס 211024

Warm Up TABATA Jumping Squats Hollow Hold METCON 36min E2MOM 1st- 1:30min Row 2nd- 20 KBS R 24/16 3rd- Max Plank Hold

פאוורבילדינג 211024

Warm Up 3 Rounds 10 Groiners 10 I/Y 10 RBM STR 1 3-4 Sets 10-15 Banded KBS R AHAP 7-8 SA KB FR Cossack Squat STR 2 3-4 Sets 6-7 DB Half Kneeling SA Press each 10-12 AL DB High Pull STR 3 8-10 DB Pullovers 10-12 Zottman Curls 15-20 Ball/KB Crunches

פאוורבילדינג 211024

Warm Up 3 Rounds 10 Groiners 10 I/Y 10 RBM STR 1 3-4 Sets 10-15 Banded KBS R AHAP 7-8 SA KB FR Cossack Squat STR 2 3-4 Sets 6-7 DB Half Kneeling SA Press each 10-12 AL DB High Pull STR 3 8-10 DB Pullovers 10-12 Zottman Curls 15-20 Ball/KB Crunches

קרוספיט 221024

5min AMRAP : 10 PVC Dislocation 5+5 Greatest Stretch CROSSFIT CHEER CHALLENGE For Time 21-15-9 T2B Goblet Squat Time Cap 7min Strength : 3-5 Sets (12min): 8 DB Arnold Press (Each) 15 KB/DB Good Morning 20-30sec Hollow Hold Metcon : 12min AMRAP : 5 Tempo SA DB Thrusters (3 Down) 15/10 10 Tempo Burpees (3 Down) 15 Sit Ups

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5min AMRAP : 10 PVC Dislocation 5+5 Greatest Stretch CROSSFIT CHEER CHALLENGE For Time 21-15-9 T2B Goblet Squat Time Cap 7min Strength : 3-5 Sets (12min): 8 DB Arnold Press (Each) 15 KB/DB Good Morning 20-30sec Hollow Hold Metcon : 12min AMRAP : 5 Tempo SA DB Thrusters (3 Down) 15/10 10 Tempo Burpees (3 Down) 15 Sit Ups

קרוספיט 231024

3-5min AMRAP : 10 Seiza Pulses -plantar flexion 10 Downdog Warm Up : 3 Sets of : 7 High Pull + Transition 5 Front Squat Into Power Position *Empty Bar Metcon : 0:00 - 20:00 AMRAP: 2-4-6-8-10-12-14-16-18-20 Hang Power Clean 60/40 Burpees 20:00 - 23:00 Rest 23:00 - 28:00 EMOM: 5 Front Squat 10 Lateral Jumps OTB

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3-5min AMRAP : 10 Seiza Pulses -plantar flexion 10 Downdog Warm Up : 3 Sets of : 7 High Pull + Transition 5 Front Squat Into Power Position *Empty Bar Metcon : 0:00 - 20:00 AMRAP: 2-4-6-8-10-12-14-16-18-20 Hang Power Clean 60/40 Burpees 20:00 - 23:00 Rest 23:00 - 28:00 EMOM: 5 Front Squat 10 Lateral Jumps OTB

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3-5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH Metcon : 30min AMRAP, In Couples : P1-400m Row/1200m Bike P2- AMRAP : 10 Ring Rows 15 KBS (R) AHAP 20 Goblet Squats AHAP *Switch E/400m Run

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3-5min AMRAP : 10 Banded Face Pulls 10m Samson Lunges 10 Plate G2OH Metcon : 30min AMRAP, In Couples : P1-400m Row/1200m Bike P2- AMRAP : 10 Ring Rows 15 KBS (R) AHAP 20 Goblet Squats AHAP *Switch E/400m Run

קרוספיט 251024

3-5min AMRAP : 10 Cat Cow 10 Birdog 5/5 10 Scap PU Strength : 4-6 Sets (13min): 50m Mixed Carry (OH+Farmer) Max UB Strict Pull Ups Metcon : 14min EMOM : 1st - 45sec Max Air Squats 2nd - 45sec Max Push Press 30/20

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3-5min AMRAP : 10 Cat Cow 10 Birdog 5/5 10 Scap PU Strength : 4-6 Sets (13min): 50m Mixed Carry (OH+Farmer) Max UB Strict Pull Ups Metcon : 14min EMOM : 1st - 45sec Max Air Squats 2nd - 45sec Max Push Press 30/20

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3-5min AMRAP : 3-5min AMRAP : 5 Banded Slow OHS 10 Banded Pull A Parts 10 Groiners Strength : 4-6 Sets (13min): 15-20 Rear Delt Raise 20 Goblet Reverse Lunges 10 Triceps Banded Ext. Metcon : 14min AMRAP : 5 Burpees 10 Alt. Hang DB Snatches 15 Sit-Ups 20 Air Squats

קרוספיט 261024

3-5min AMRAP : 3-5min AMRAP : 5 Banded Slow OHS 10 Banded Pull A Parts 10 Groiners Strength : 4-6 Sets (13min): 15-20 Rear Delt Raise 20 Goblet Reverse Lunges 10 Triceps Banded Ext. Metcon : 14min AMRAP : 5 Burpees 10 Alt. Hang DB Snatches 15 Sit-Ups 20 Air Squats

הנפות אולימפיות 271024

Week 4 Clean & Jerk Workout: Warm-up: Dynamic stretches, light clean and jerk drills 1. Clean & Jerk: 4 X 2 reps (1 clean + 1 jerk) at 75-85% of 1RM 2. Jerk Drives: 3 X 5 reps 3. Front Squats: 4 X 4 reps

קבוצת ריצה 271024

45-50 min Run : 200m Slow \ 800m Fast Homework: 65-80 min Run

קבוצת ריצה 271024

45-50 min Run : 200m Slow \ 800m Fast Homework: 65-80 min Run

קרוספיט 271024

Warm Up: 1:00 Alt Groiners 1:00 RBM Into... 3 Sets: 5 Empty Bar Press 10 Toe Touches 10 Alt. Cossack Squats Strength: Press A) Build Up To Heavy Set Of 8 B) 1-2 Sets Of 8 With 90% Of Heavy 8 T.C 13min Metcon: 15min AMRAP (2:30 ON,0:30 OFF): 15 No Push Up Burpees 12 DB'S Squat Clean 22.5/15 9 C2B/PU/RR

קרוספיט 271024

Warm Up: 1:00 Alt Groiners 1:00 RBM Into... 3 Sets: 5 Empty Bar Press 10 Toe Touches 10 Alt. Cossack Squats Strength: Press A) Build Up To Heavy Set Of 8 B) 1-2 Sets Of 8 With 90% Of Heavy 8 T.C 13min Metcon: 15min AMRAP (2:30 ON,0:30 OFF): 15 No Push Up Burpees 12 DB'S Squat Clean 22.5/15 9 C2B/PU/RR

הנפות אולימפיות 271024

Week 4 Clean & Jerk Workout: Warm-up: Dynamic stretches, light clean and jerk drills 1. Clean & Jerk: 4 X 2 reps (1 clean + 1 jerk) at 75-85% of 1RM 2. Jerk Drives: 3 X 5 reps 3. Front Squats: 4 X 4 reps

אינטנס 281024

Warm Up 3 Sets 10 Samson Lunges 8 Front Squat 6 Upright Row METCON For Time: 800m Run 50 Cleans 70/45 400m Run 30 PU/50 RR 200m Run T.C.35min

אינטנס 281024

Warm Up 3 Sets 10 Samson Lunges 8 Front Squat 6 Upright Row METCON For Time: 800m Run 50 Cleans 70/45 400m Run 30 PU/50 RR 200m Run T.C.35min

פאוורבילדינג 281024

Warm Up 3 Sets 2 Inchwarm 3 KB SA Bottom Up Press each 20-30sec Hollow/Tuck Hold STR 1 3-4 Sets 6-8 SA KB Windmill Press each 10-12 Straight Arm Banded Lat Pull Down STR 2 8min EMOM 1st-8-10 Stiff Leg BB DL 2nd- Max Ring Dips/ Max Dips/10-12 Jacksons STR 3 10min AMRAP 10 Lateral Raises 10 Front Raises 20-40sec Side Plank Hold each

קרוספיט 281024

Warm Up: 3 Rounds: 10 Glute Bridge-Ups 5 Empty Bar Front Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups Strength: 12min E2MOM: 6-8 Front Squats 2sec at bottom 1-2 RIR Metcon: For Time: 50 Plate Alt. Lunges 10/5 50 Plate Weighted Sit-Ups 10/5 50 BB Push Press 45/30 50 Plate Weighted Sit-Ups 10/5 50 Plate Alt. Lunges 10/5 *13min Time Cap

קרוספיט 281024

Warm Up: 3 Rounds: 10 Glute Bridge-Ups 5 Empty Bar Front Squats (Slow Descent, Quick Stand) 10 Scap Push-Ups Strength: 12min E2MOM: 6-8 Front Squats 2sec at bottom 1-2 RIR Metcon: For Time: 50 Plate Alt. Lunges 10/5 50 Plate Weighted Sit-Ups 10/5 50 BB Push Press 45/30 50 Plate Weighted Sit-Ups 10/5 50 Plate Alt. Lunges 10/5 *13min Time Cap

קרוספיט 291024

Warm Up: 4min EMOM: 1st - 20sec Pigeon Stretch (Each) 2nd - 45sec Max Shoulder Taps 4min EMOM: 1st - 45sec Band Pull A Part 2nd - 45sec Max Narrow Stance Squats Strength: 3-7 Quality Sets In A 13min Cap: 5-7 Strict Chin-Ups (Weighted Or Banded) 1-2 RIR 10-12 Single Arm Row (Each) 1-2 RIR Metcon: 14min AMRAP: 10 DB Push Press (R) 22.5/15 20 Sit-Ups 10 DB Push Press (L) 22.5/15 20 Alt. DB Snatches

קרוספיט 291024

Warm Up: 4min EMOM: 1st - 20sec Pigeon Stretch (Each) 2nd - 45sec Max Shoulder Taps 4min EMOM: 1st - 45sec Band Pull A Part 2nd - 45sec Max Narrow Stance Squats Strength: 3-7 Quality Sets In A 13min Cap: 5-7 Strict Chin-Ups (Weighted Or Banded) 1-2 RIR 10-12 Single Arm Row (Each) 1-2 RIR Metcon: 14min AMRAP: 10 DB Push Press (R) 22.5/15 20 Sit-Ups 10 DB Push Press (L) 22.5/15 20 Alt. DB Snatches

קרוספיט 301024

Warm Up : 3min AMRAP: 10 Jumping Jacks 30sec Run In Place Into... 3 Rounds : 20sec Samson Stretch (Each) 20sec Active Bottom Back Squat Hold Strength: Back Squats 5X5-7 1-2 RIR Across Metcon: 12min EMOM For Reps: 1st - 14 Double KB Snatch 24/16 2nd - 12 Burpees (Scale The Reps As Needed) 3rd - 10/8 Cal. Bike Sprint

קרוספיט 301024

Warm Up : 3min AMRAP: 10 Jumping Jacks 30sec Run In Place Into... 3 Rounds : 20sec Samson Stretch (Each) 20sec Active Bottom Back Squat Hold Strength: Back Squats 5X5-7 1-2 RIR Across Metcon: 12min EMOM For Reps: 1st - 14 Double KB Snatch 24/16 2nd - 12 Burpees (Scale The Reps As Needed) 3rd - 10/8 Cal. Bike Sprint

קרוספיט 311024

Warm Up: 3min AMRAP: 8 Groiners 12 KB Plank Taps Into... 3min AMRAP: 10 Cat Cows 5 Super Slow KB Deadlift Strength: Deadlifts 5X5-7 1-2 RIR Across Metcon: 12min EMOM: 1st - 10 Thrusters 45/35 2nd - 10 Burpees OTB *Scale The Reps And Weight As Needed For Minimum 10sec Rest CROSSFIT CHEER CHALLENGE 4min AMRAP 20 DU/50 SU 10 Sit Ups

קרוספיט 311024

Warm Up: 3min AMRAP: 8 Groiners 12 KB Plank Taps Into... 3min AMRAP: 10 Cat Cows 5 Super Slow KB Deadlift Strength: Deadlifts 5X5-7 1-2 RIR Across Metcon: 12min EMOM: 1st - 10 Thrusters 45/35 2nd - 10 Burpees OTB *Scale The Reps And Weight As Needed For Minimum 10sec Rest CROSSFIT CHEER CHALLENGE 4min AMRAP 20 DU/50 SU 10 Sit Ups

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