יום חמישי, 29 במרץ 2018

יום שישי 30/3/2018



Friday Partner WOD

For time:
50 push up/partner holds plank
40 Strict toes to bar / partner holds deadhang
30m seated sled pull / partner on top of sled
200m single barbell farmer carry (BW)
10 tire flips

יום רביעי, 28 במרץ 2018

יום חמישי 29/3/2018


Skill/Strength:

TGU
2 per side x4sets AHAFA
*mobility between sets: cossack squat

Conditioning:

10-9-8-7-6-5-4-3-2-1
Power cleans
Pull ups

יום שלישי, 27 במרץ 2018

יום רביעי 28/3/2018


Skill:

barbell complex (start from rack):
1 back squat + 1 snatch balance + 1 OH squat+ 1 hang snatch
7 sets, increase weight, rest as needed

Conditioning:

5 Rounds:
10 Alt. DB Power snatches
40 DU
10 T2B
40 DU

יום שלישי 27/3/2018


Skill/Strength:

Rope climb
Conditioning:

EMOM for 20min
5x15m shuttle run
15m weighted walking lunges
30m foot hand crawl
4x15m shot pot

יום שני, 26 במרץ 2018

יום שני 26/3/2017


Strength:

Deadlift
5-5-3-3-3-1-1-1-1 reps

Conditioning:

Partner WOD
complete 200 wall ball shots AFAP with 3 burpees/1 Deadlift (alternate between partners each minute) at the begining of every minute.

יום חמישי, 22 במרץ 2018

Crossfit open workout 18.5

אחרי שעמד לבחירת הקהל מתוך 3 אופציות, להלן אימון האופן האחרון ל2018:

Workout 18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


crossfit open workout 18.4



For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.


יום שבת, 10 במרץ 2018

Crossfit Open workout 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

R'x Men perform 115-lb.(52kg) OHS, 50-lb.(22.5kg) DB snatches

R'x Women perform 80-lb.(36kg) OHS, 35-lb.(15kg) DB snatches

Scaled: (Ages 16-54) 
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches 
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches 
Teenagers 14-15:
 Boys perform 75-lb. OHS, 35-lb. DB snatches 
Girls perform 55-lb. OHS, 20-lb. DB snatches 
Scaled Teenagers 14-15: 
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches 
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches 
Masters 55+: 
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches 
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches 
Scaled Masters 55+: 
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches 
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches



יום ראשון, 4 במרץ 2018

OPEN 2018

בתקופת האופן יפורסמו אימוני האופן באפליקציה בלבד מידי יום. 
אימוני האופן יבוצעו בימי שישי וראשון כל שבוע עד ה26/3.


יום חמישי, 1 במרץ 2018

יום שישי 2/3/2018 - 18.2!

האימונים היום יערכו  מ10:00-13:00 במתכונת מקצים לאופן
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
and
Workout 18.2a
1-rep-max clean
12min time cap for both 18.2 and 18.2a



Nicole Carroll's Tips:




יום חמישי 1/3/2018


Skill/Strength:

Hand stand

Conditioning:

"Helen" benchmark wod
3 rounds of
400m run
21 KB swings (24/16kg)
12 pull-ups