Friday - 101014
Skill: Kettlebell Snatch Strength: Back Squat 3-3-3 (Go Heavy) Metcon: 4 Rounds for time: 10 Kettlebell Snatch (Right) 10 Box Jumps 10 Kettlebell Snatch (Left) 10 Box Jumps
Latest
Thursday - 091014
Skill: Overhead Squat Metcon: For time: 30 Double Unders 20 OHS (#50/35) 30 Double Unders 15 OHS (#50/35) 30 Double Unders 10 OHS (#50/35) 30 Double Unders 5 OHS (#50/35)
Wednesday - 081014
היום, ערב חג סוכות, לו"ז המועדון: 10:00 - אימון קבוצתי + אופן ג'ים 11:00 - אימון קבוצתי Strength: Push Jerk 5-5-5 Front Squat 5-5-5 Metcon: 21-15-9 reps of: HSPU T2B Kettlebell Swings (#32/16)
Tuesday - 071014
Skill: Broad Jump - 3 Tries to set a max distance jump. Metcon: For time: Run 200m 15 Front Squats (#60/40) 15 Situps Run 400m 15 Hang Power Cleans (#60/40) 15 Situps Run 800m 15 C2B Pullups 15 Situps
Monday - 061014
Skill: Hand Stand Strength: DeadLift 5-5-5 Metcon: 5 Rounds for time: 30sec L-Sit Hold 20 Plate G2OH (#20/15) 10 Burpees
Sunday - 051014
Strength: Press 5-5-5 Metcon: In teams of 3 perform as many rounds as possible in 20min of: 5 Back Squats (#60/40) 7 Ring Dips 10 Jumping Jacks *2 team members hold the bar on shoulder height while the 3rd member does a round. If at any time the bar
Friday - 031014
Strength: Squat Clean 3-3-3-3-3 Metcon: Interval work: 30sec Push Press (#40/25) 10sec Rest 30sec Situps 10sec Rest 30sec Burpees 30sec Rest *5 Rounds*
Thursday - 021014
Skill: Strict/Kipping Toes-to-bar Metcon: 12-10-8-6-4-2 reps of: Toes-to-bar Rollups Clapping Pushups
Wednesday - 011014
היום בשעה 21:00 מגיע אלינו גל ציון-פור, דיאטן קליני וספורט ואחראי תחום תזונה ברשת ישראל-בודי להרצאה בנושא תזונה נכונה למתאמני קרוספיט. הכניסה חופשית לכולם ללא צורך בהרשמה! מומלץ להגיע! Strength + Skill: Thruster 3-3-3-2-2 Metcon: AMRAP in 12min of: 2 Wall Climb 8 Hang Power Cleans (#60/40) 25 Doubleunders
Tuesday - 300914
Strength: Weighted Pullups 4-4-4-4-4 Metcon: 3 Rounds for time: Run 400m 21 DeadLifts (#80/45) 12 Over-the-bar Burpees
Monday - 290914
Skill: L-Sit Hold - accumulate 120sec Metcon: "Angie" For time: 100 Pullups 100 Pushups 100 Situps 100 Squats
Sunday - 280914
Strenth: Back Squat 3-3-3-3-3 Weighted Pullups 5-5-5 Metcon: AMRAP in 4min of: 7 WallBall Shots (#10/6) 11 Sumo DeadLift High Pull (#50/35) Rest 2min and repeat 2 more times for a total of 3 rounds. Score = total reps.