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הנפות אולימפיות 050326

Warm-Up: 2 Rounds: 10 PVC Front Rack Rotations 8 Tall Clean 10 Front Squat (empty bar) 6 Clean High Pull (empty bar) Build-Up: Clean 3x3 @70% 3x2 @75% 2x1 @78% Complex: 4 Sets: 1 Clean Pull pause at knee 1 Hang Clean above knee 1 Clean 1 Front Squat 2-sec pause Accessory Work: 3 Rounds For Quality: 6 Front Squat heavy but crisp

קרוספיט 050326

Warm-Up: 2 Rounds 10 Sumo Good Mornings 10 Glute Bridges 10 SA Ring Row Strength: Sumo Deadlift E2.5MOM x 5 Sets 8-8-8-8-8+ 50%-60%-65%-70%-75% After Sets 1-3: 20 Banded Pull-Aparts Metcon: For time: 2 BMU / x2 Pull ups / Ring row 60 Air Squat 4 BMU / x2 Pull ups / Ring row 50 Air Squat 6 BMU / x2 Pull ups / Ring row 40 Air Squat 8 BMU / x2 Pull ups / Ring row 30 Air Squat 10 BMU / x2 Pull ups / Ring row 20 Air Squat Time Cap: 14 Minutes Cash-Out: 4 Minutes Partner A DB Biceps curl Partner B 8 V-Ups Switch every 20 seconds

קרוספיט 060326

Warm-Up: 2 Rounds 45 seconds Row 10 Air Squats 10 Scap. Push-Ups Metcon: 28 min AMRAP Partner 1: 5 Pull ups 10 Push ups 15 Air squat Partner 2: Max Cal Row

קרוספיט 070326

Warm-Up: 2 Rounds 10 Air Squats 10 Good Mornings 100 m Run Strength: 4 Rounds For Quality 12 KB's Romanian Deadlifts 10 DB's Floor Press 22.5/15KG 30 seconds Side Plank Right 30 seconds Side Plank Left Matcon: 12 min AMRAP 3 Wall Walk 6 Squat Clean 60/40 kg 300 m Run

קרוספיט 080326

Warm-Up: 2 Rounds 10 Sumo Good Mornings 10 Glute Bridges 10 SA Ring Row Strength: Sumo Deadlift E2.5MOM x 5 Sets 6-6-6-6-6+ 55%-65%-70%-75%-80% After Sets 1-3: 20 Banded Pull-Aparts Metcon: 12 min AMRAP 10 Pull ups 10 Sandbag to Shoulder 40/20kg 60 m Bear hug carry 40/20kg Time Cap: 15 Minutes Cash-Out: 4 Minutes Partner A Dead Bug High Fives Partner B Hollow Hold Switch every 20 seconds

אינטנס 090326

Warm-Up: 2 Rounds 30 sec Row 6 Air Squats 6 Scap Push-Ups 6 Alternating Lunge + Reach Metcon: 30 Min AMRAP 6 Strict Pull-Ups or Ring Rows 12 Dumbbell Hang Power Cleans 2×15/10 kg 18 Alternating Cossack Squats total reps 12/9 Cal Bike

קרוספיט 090326

Warm-Up: 2 Rounds 30 sec Bike 6 Inchworm Push up 10 Cat cow 10 Lunges Strength: Bench Press E2MOM x 5 Sets 6-6-6-6-6+ 55%-65%-70%-75%-80% Metcon: Every 3 Minutes for 5 Rounds 8 Hang Power Clean 50/35KG 16 Front Rack Lunges 50/35KG 30 Jump OTB

קרוספיט 100326

Warm-Up: 2 Rounds 100m Run 10 Air Squats 10 Scap. Push-Ups Metcon: Chipper For Time 2 Rounds 800m Run 50 Wall Balls 10/6KG 40 Pull-Ups 30 Hand Release Push-Ups Time Cap: 25 Minutes

קרוספיט 110326

Warm-Up: 2 Rounds 10 Goblet squat 10 Scap.Pull ups 10 up down dog Strength: Front Squat E2.5MOM x 5 Sets 6-6-6-6-6+ 55%-65%-70%-75%-80% After Sets 1-3: 8-12 Banded Bent Over Rows Metcon: For Time 4 Rounds 10 Chest-to-Bar Pull-Ups 15 Box Jumps 20 Sit ups Time Cap: 16 Minutes Cash-Out: 4 Minutes Partner A Hollow Hold Partner B 10 Flutter Kicks Switch every 20 seconds

הנפות אולימפיות 120326

Warm-Up: 2 Rounds: 10 Front Rack Stretch on Box 8 Tall Clean 6 Split Jerk Footwork Drill 10 Band Pull-Aparts Build-Up: Clean + Jerk 3x2 @75% 2x2 @78% 3x1 @82% Complex: 4 Sets: 1 Clean Pull 1 Hang Clean below knee 1 Clean 1 Front Squat 1 Split Jerk pause in dip

קרוספיט 120326

Warm-Up: 2 Rounds 10 PVC Pass Throughs 10 Air Squats 5 PVC Muscle Snatch 5 PVC Overhead Squats Skill: Weightlifting Snatch Complex Snatch Deadlift Pause Below Knee + Snatch High Pull + Hang Power Snatch + Overhead Squat E2MOM x 6 Sets Start at 50% and climb, no failures. Metcon: 16min AMRAP 12 Kettlebell Mixed Rack Overhead Squat 20/12 kg 12 Burpees 12 Bike Cal

קרוספיט 130326

Warm-Up: 2 Rounds 45 seconds Row 10 Air Squats 10 Up Down Metcon: Part A 20 min AMRAP Partners Alternate Each Round 8 Cal 8 Goblet Squat 22.5/15 kg 8 Alt. DB Snatch 22.5/15 kg 8 Sync Burpee Part B For Tima 400 Wall Ball shots 10/6 kg 10 min Tima cap

קרוספיט 140326

Warm-Up: 2 Rounds 10 Pike Push-Ups 10 Good Mornings 8 Reverse Lunges Strength: 4 Rounds For Quality 8/8 Bulgarian split squat 6-8 Strict Handstand Push Ups/ Pike 20 sec Hanging L-Sit Metcon: 14 min AMRAP 4-6-8-10-12-... Cluster 50/35 kg Pull ups 100 m Run

קרוספיט 150326

Warm-Up: 2 Rounds 10 Sumo Good Mornings 10 Glute Bridges 10 SA Ring Row Strength: Sumo Deadlift E2.5MOM x 5 Sets 3-3-3-3-3+ 60%-70%-75%-80%-85% After Sets 1-3: 20 Banded Pull-Aparts Metcon: For Time 3 Rounds 20 Burpee Box Jump Over 20 Toes-to-Bar 20 Alt. DB Clean 27.5/17.5 kg Time Cap: 14 Minutes Cash-Out: 4 Minutes Partner A Seated Tuck Hold Partner B 6 V-Ups Switch every 20 seconds

אינטנס 160326

Warm-Up: 2 Rounds 30 sec Bike 6 Inchworms 6 Push-Ups 6 Sit-Ups Metcon: Every 4 min × 8 rounds 15/12 Cal Row 12 Dumbbell Push Press 2×15/10 kg 10 Burpees Rest with remaining time Score slowest round time

קרוספיט 160326

Warm-Up: 2 Rounds 30 sec Bike 6 Inchworm Push up 10 Cat cow Strength: Bench Press E2MOM x 5 Sets 3-3-3-3-3+ 60%-70%-75%-80%-85% Metcon: For Time 5 Rounds 8 Power Cleans 60/40KG 10 Chest-to-Bar Pull-Ups 12 Hand Release Push-Ups Time Cap: 18 Minutes

קרוספיט 170326

Warm-Up: 2 Rounds 10 Air Squats 10 Up Down 10 S. taps Metcon: Every 5 min × 7 rounds Reps climb each round 6-7-8-9-10-11-12 Dumbbell complex 2×15/10 kg Hang Clean Front Squat Push Press Complete the full complex reps for the round Then 10 Burpees Then 12/9 Cal Row or Bike Rest with remaining time

קרוספיט 180326

Warm-Up: 2 Rounds 10 Goblet squat 10 Ring Row 10 up down dog Strength: Front Squat E2.5MOM x 5 Sets 3-3-3-3-3+ 60%-70%-75%-80%-85% After Sets 1-3: 8-12 Banded Bent Over Rows Metcon: 14min AMRAP 6 Thrusters 50/35KG 8 Burpees Over Bar 10 Ring Dips Cash-Out: 4 Minutes Partner Hollow Rock High Five Switch every 20 seconds

הנפות אולימפיות 190326

Warm-Up: 2 Rounds: 10 PVC Pass-Under 8 Scarecrow Snatch 10 Overhead Squat (empty bar) 6 Snatch Balance (empty bar) Build-Up: Snatch 3x2 @78% 2x2 @82% 3x1 @85% Complex: 4 Sets: 1 Snatch Pull above knee 1 Hang Snatch 1 Snatch 1 Snatch Balance 1 Overhead Squat 3-sec pause Accessory Work: 2-3 Rounds For Quality: 5 Snatch Balance moderate-heavy 6 Snatch Pull heavy but fast 20-30 sec Overhead Plate Hold

קרוספיט 190326

Warm-Up: 2 Rounds 10 PVC Pass Throughs 10 Air Squats 5 PVC Muscle Snatch 5 PVC Overhead Squats Skill: Weightlifting Snatch Complex Snatch Deadlift Pause Below Knee + Snatch High Pull + Hang Power Snatch + Overhead Squat E2MOM x 6 Sets Start at 50% and climb, no failures. Metcon: ״Fran״ For Time 21-15-9 Thrusters 43/29.5 kg Pull-Ups

קרוספיט 200326

Warm-Up: 2 Rounds 45 seconds Row 10 Jump Squats 10 Goog Morning Metcon: 35 Min AMRAP Partners IGUG Partner A works while Partner B holds 20 Box Jump Overs Partner B holds Wall Sit 20 Dumbbell Deadlifts 2×22.5/15 kg Partner B holds Plank 20 Alternating Dumbbell Hang Clean and Jerk 22.5/15 kg Partner B hold Deep squat 20 Pull-Ups or Ring Rows Partner B KB's Farmer hold 2×24/16 kg 200 m Row Partner B Rest Switch at 100 m

קרוספיט 210326

Warm-Up: 2 Rounds 10 Air Squats 10 Good Mornings 10 Ring row Metcon: Strength: 4 Rounds For Quality 8/8 Single leg DB Glute Bridge 12 Bent Over Reverse Dumbbell Fly 20 Crunches Metcon: 15 min AMRAP 12 DB's Renegade Row 22.5/15 kg 12 DB's Front Squat 22.5/15 kg 200 m SA Suitcase carry 24/16 kg

קרוספיט 220326

Warm-Up: 2 Rounds 10 Sumo Good Mornings 10 Glute Bridges 10 SA Ring Row Strength: Sumo Deadlift E2.5MOM x 5 Sets 8-6-6-3-3+ 50%-65%-75%-85%-90% After Sets 1-3: 20 Banded Pull-Aparts Metcon: For Time 7 Rounds 5 Sandbag clean 40/20KG 10 Sandbag Squat 40/20KG 10 Alt V- ups Time Cap: 14 Minutes Cash-Out: 4 Minutes Partner A Plank Hold Partner B 10 Shoulder Taps Switch every 20 seconds

אינטנס 230326

Warm-Up: 2 Rounds 30 sec Row 6 Empty-Bar Front Squats 6 PVC Pass-Throughs 6 Hip Bridges Metcon: 30 Min Partner AMRAP You go I go full rounds 8 Front Squats 50/35 kg 10 Box Jump Overs 12 V-Ups 14/10 Cal Bike Score total rounds per pair

קרוספיט 230326

Warm-Up: 2 Rounds 30 sec Bike 6 Inchworm Push up 10 Cat cow Strength: Bench Press E2MOM x 5 Sets 8-6-6-3-3+ 50%-65%-75%-85%-90% Metcon: Every Minutes for 15 Rounds 1 min: 1-2 Rope Climb / pull ups 2 min: 15 Box Jump Overs 3 min: 12 Hand Release Push-Ups 4 min: 15 Sit ups 5 min: Max Hold Plank

קרוספיט 240326

Warm-Up: 2 Rounds 100 m Run 8 High Jump 8 Air Squat Metcon: " Kelly " 5 Rounds For Time 400m Run 30 Box Jumps 30 Wall Balls 9/6 kg

קרוספיט 250326

Warm-Up: 2 Rounds 10 Goblet squat 10 Lunges stretch 10 up down dog Strength: Front Squat E2.5MOM x 5 Sets 8-6-6-3-3+ 50%-65%-75%-85%-90% After Sets 1-3: 8-12 Banded Bent Over Rows Metcon: For Time 5 Rounds 12 KB's Snatches 24/16KG 12 KB's Farmer Hold Lunges 24/16KG 200 m Row/ Run Time Cap: 16 Minutes Cash-Out: 4 Minutes Partner A Hollow Hold Partner B 8 Reverse Crunches Switch every 20 seconds

הנפות אולימפיות 260326

Warm-Up: 2 Rounds: 10 PVC Front Rack Rotations 8 Tall Clean 10 Front Squat (empty bar) 6 Clean High Pull (empty bar) Build-Up: Clean 3x2 @78% 2x2 @82% 3x1 @85% Complex: 4 Sets: 1 Clean Pull pause at knee 1 Hang Clean below knee 1 Clean 1 Front Squat 1-sec pause Accessory Work: 2-3 Rounds For Quality: 5 Front Squat heavy and clean

קרוספיט 260326

Warm-Up: 2 Rounds 10 PVC Pass Throughs 10 Air Squats 5 PVC Muscle Snatch 5 PVC Overhead Squats Skill: Weightlifting Snatch Complex Snatch Deadlift Pause Below Knee + Snatch High Pull + Hang Power Snatch + Overhead Squat E2MOM x 6 Sets Start at 50% and climb, no failures. Metcon: 16 min AMRAP 6 DB's Man Maker 6 BMU / 12 Pull ups 20 Air Squat

קרוספיט 270326

Warm-Up: 2 Rounds 45 seconds Row 10 Scap. Pull ups 10 Goog Morning 10 Hollow Rocks Metcon: For Time One works one rests Split reps as needed 100 Dumbbell Deadlifts 2×22.5/15 kg 80 Box Jump Overs 120 Sit-Ups 80 Alternating Dumbbell Snatch 22.5/15 kg 60 Burpees 40 Pull-Ups or Ring Rows 100/80 Cal Bike/ Row Score: Time to complete

קרוספיט 280326

Warm-Up: 2 Rounds 10 Lunges 10 Good Mornings 10 Ring row Strength: 4 Rounds For Quality 6/6 Lateral Box Step Down/ Pistol 12 DB's Bent Over Rows 12 Barbell Biceps Curl Metcon: EMOM x 15 Minutes 1st - Max Front Sqaut 50/35kg 2nd -Max STOH 50/35kg 3rd - Max Cal

קרוספיט 290326

Warm-Up: 2 Rounds 10 Sumo Good Mornings 10 Glute Bridges 10 SA Ring Row Strength: Sumo Deadlift E2.5MOM x 5 Sets 6x5 65% After Sets 1-3: 20 Banded Pull-Aparts Metcon: For Time 4 Rounds 20 m Handstand Walk/ 20 shoulder taps 20 Goblet Squat 32/24 kg 200 m Run Time Cap: 15 Minutes Cash-Out: 4 Minutes Partner A Hollow Rocks Partner B 8 Flutter Kicks Each Side Switch every 20 seconds

אינטנס 300326

Warm-Up: 2 Rounds 30 sec Bike 6 Lateral Lunges 6 Scap Pull-Ups or Ring Rows 6 Air Squats Metcon: For Time 120 Dumbbell Snatches 17.5/12.5 kg alternating 100 Sit-Ups 80 Dumbbell Front Rack Reverse Lunges total steps 2×15/10 kg 60 Hand Release Push-Ups 40 Burpee Box Jump Overs 80/64 Cal Row Score: Time to complete

קרוספיט 300326

Warm-Up: 2 Rounds 30 sec Bike 6 Inchworm Push up 10 Cat cow Strength: Bench Press E2MOM x 5 Sets 8-6-6-3-3+ 50%-65%-75%-85%-90% Metcon: 10 min AMRAP 1-2-3-4-... Burpee Box Jump Overs

קרוספיט 310326

Warm-Up: 2 Rounds 200m Run 10 Air Squats 10 Scap. Pull ups Metcon: 32min 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 *E5MOM : Go to 200 m Run Together

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פברואר 2026