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Workout Of The Day
/ אימון יומי /

Part 1 - 5 min AMRAP
400m Run 
Max Reps Sumo DL HP
*rest 3 min

Part 2 - 5 min AMRAP
600m Run
Max Reps KTB Thrusters
*Rest 3 min 

Part 3 - 5min AMRAP 
400M Run 
Max Reps Muscle Up
*rest 3 min

Part 4 - 5 min AMRAP 
600m Run
Max Reps K2E

Strength 
Find your 1 rep max for Snatch Balance 12min
10/8/6/3/1/1

Back Squat 15min
6/5/4/3


Conditioning 
21-15-9
Alternating One Leg Toes To Bar
Alternating KTB Swings 24/32kg


Tabata
Plank in Pair on Medicine Ball


Endurance 20:00/21:00

Part 1
Emom 10Min
10 Burpees

Part 2
For Time

400M Run
20 Pull Ups
200M Run
20 Wall Ball
400M Run
20 Toes To Bar
200M Run
20 Somu DL HP
400M Run
20 GHD Sit Up

Strength - 4 Round 
weighted Pull
weighted Ring Dips 
*Max Weigth + max Reps 

Conditioning - For Time
15 Power Cleans 600m Run
10 Power Cleans 400m Run
5 Power Cleans 200m Run
*Every Round increase Weigth 

Core - TABATA 
Hollow Body 

Part 1 Weightlifting / Strength
E2MOM 10min
Snatch Complex
3 Snatch Pull
3 Hang Power Snatch
3 Snatch


Part 2 Conditioning
5 Round 30sec Static / 30sec Rest
Pull Up Static
Squat Position 
HandStand / Plank 
V - Sit / GHD


Part 3 Cardio
200 Double Unders

Warm Up - 2 Round 
200m RUN
4 Turkish get up (2/2)


Part 1 - Fran 
21-15-9 
Thrusters 
Pull Ups


Part 2 - 4 Round 
5 DL 
10 GHD sit-up
300m ROW


Yogalates - 20:15

Strength - EMOM 6 min 
min 1 - 6 clean Squat 
min 2 - 5 Clean Squat 
min 3 - 4 Clean Squat 
min 4 - 3 Clean Squat 
min 5 - 2 Clean Squat 
min 6 - 1 Clean Squat 
*increase weigth every round


Conditioning - for time 
30 Wall Ball 
30 KTB Swing 
30 Sit Up 
20 Wall Ball 
20 KTB Swing 
20 Sit Up 
10 Wall Ball 
10 KTB Swing 
10 Sit Up 


Cardio - 600m Row


ENDURANCE 18:00 / 19:00

"Dork" - Crossfit Hero Wod

6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (24/16kg)
15 Burpees

Strength 
Bench Press 10/8/6/6/4
Rest 1-3min


אימון יום הולדת 49

Conditioning
4 Round For Time:
9 Power Clean
9 Push Ups
9 Box Jump 
9 Push Press


Tabata 
Banded Palloff Hold


Mobillty & Movemant 16:30

Clean
Rm 1 Clean