CrossFit W.O.D
Skill:
15:00 Min Practice Rope Climb
Metcon:
5 Rounds For Time, IGUG (In Pairs Of 2):
400m Run Synchro
10 SandBag Cleans #70/45kg
20 2DB STOH #1X22.5/15kg
30m Dual 2DB Overhead Carry
Hero W.O.D לזכרו של סמל קיריל ברודסקי ז"ל, שנפל ב07.10.2023 בקרב על קיבוץ נירים For Time: In Teams Of 2, IGUG: Buy In: 2,004M Row Into 19 Rounds Of: 8 Lateral Burpees Over The Bar 4 Deadlifts #100/70kg Into: 7-10 WallWalks Rope
CrossFit W.O.D Strength: Tempo Strict Press @1141 4-4-3-3-3 Metcon: 10:00 Min AMRAP: 50 Double Unders 12 Front Squats #50/35 6 Front Rack Reverse Lunges 6 STOH CrossFit Endurance E06:00MOMX5 Rounds: 500/400m Row 20 Sit-Ups 18 Dual DB Thrusters #2x15/10kg 16 Push Ups
CrossFit W.O.D Strength: Front Squats 5X5 Metcon: 16:00 Min EMOM, For Max Reps: 1.)Cals Row 2.)Sit-Ups 3.)Pull-Ups 4.)Hand Release Push Ups CrossFit Strength Part A: Tempo Back Squats @5111 5x4 Part B: 3 Supersets Of: 8 Strict Toes To Bars 10\10 1KB
CrossFit W.O.D Strength: 4 SuperSets: 5 Weighted Push Ups 6\6 Weighted Box Step Ups 15-20 Sec L-sit Hold Metcon: 5 Rounds For Time: 200M Run 15m HS Walk 30 Jumping Lunges