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)
CrossFit W.O.D Strength: Skill: 15:00 Min Rope Climb Practice Metcon: E03:00M0Mx5 Rounds: 200m Run 2 Rope Climbs 12 2KB Front Rack Squats #2x24/15kg CrossFit Strength Part A: Bulgarian Split Squats 8-6-6-4-4 (Per Leg) Part B: E03:00MOMx4 Supersets: 5 Weighted Wide Grip Pull Ups 8/
CrossFit W.O.D Strength: Paused Bench Press 5-5-3-3-2-2 *2 Sec Pause At Chest Metcon: For Time: 7.5m HS Walk 45 WallBall Shots #10/6kg 7.5m HS Walk 30 Medball Cleans 7.5m HS Walk 45 Medball Bearhug Alternating Lunges 7.5m HS Walk 30 Medball Sit-Ups
CrossFit W.O.D Strength: E03:00MOMx5 SuperSets: 5\5 Weighted Box Step Up 00:30 Sec Weighted Hollow Rocks Metcon: 16:00 Min EMOM (For Max Reps): 1.) Echo Bike Cals 2.) Russian KB Swings #32/24kg 3.) Ring Rows 4.) Rest CrossFit Weightlifting Part 1: 5-6 sets: 2
CrossFit W.O.D Strength: On A 15:00 Min Running Clock: Build Up For The Following Complex: 1 Squat Clean 1 Front Squat 1 Push Jerk Metcon: 02:00Min On/ 01:00 Min Off x 5 Sets: 10 Hang Power Cleans #60/43kg 7 HSPU Into Max Reps: Abmat