CrossFit WOD:
Strength:
15min build up load for:
Power Snatch + Hang Power Snatch + Overhead Squat (1+1+2)
Metcon:
3 Rounds for time:
40 Air-Squats
200m KB Carry (#32/24,x1,any grip)
20 KB SDHP (#32/24)
CrossFit W.O.D Strength: 15:00 Min To Build For A Heavy Bear Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Metcon: 12:00 Min AMRAP: 3 Bar Muscle Ups 6 Box Jumps 12 DB Snatches #1x22.5/15kg CrossFit Weightlifting
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: For Time: 6-9-12 Deadlifts #100/70kg Burpees Over The Bar Rest 02:00 Into- For Time: 12-9-6 Cals Echo Bike Russian KB Swings #32/24kg CrossFit Endurance Part A: 4 Sets Of- 03:00 Min Row Hard @8RPE 02:
״זה לא גודל השרירים, זה עומק השריטה״ — רב־סמל אליסף שושן ז״ל 🕯️ 7.10 MEMORIAL WOD With a Partner | I-Go-You-Go For Time Cash In: Row 2023m 10 Rounds: 7 Front Squats (70/43 kg) 7 C2B Pull-Ups 7 Burpee Box Jump Over (60/50 cm) Cash Out: 3 km
CrossFit W.O.D Strength: E02:00MOMx5 Sets: 2 Squat Snatch E01:30MOMx5 Sets: 1 Squat Snatch Metcon: 2 R.F.T: 75 Air Squats 50 Sit-Ups 25 Push Ups CrossFit Endurance For Time: 10 Burpee Pull Ups 20 Box Jump Overs 30 V-Ups 40 Back Extensions 50 Alt. Lunges