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Workout Of The Day
/ אימון יומי /

Strength 
Bench Press 
15/10/7/3
*Rest As Needed
*Increasing Weight each Round
1/3/7/10
*Drop SET


Conditioning 
"Fran"
21-15-9
Thrusters 30/45kg
Pull Ups

Good Times for “Fran” 
– Beginner: 7-9 minutes
– Intermediate: 6-7 minutes
– Advanced: 4-6 minutes
– Elite: <3 minutes

Warm Up
3 Round
300m Run
1 Rope Climb 


Strength 
DL 
15/10/7/3/1
*Rest As Needed
*Increasing Weight each Round


Conditioning 
5 Round 
15 Wall Ball 
15 Medicine Ball Push Up 
15 Weigthed Ball Sit Up

Strength 
Back Squat  
15/10/7/3
*Rest As Needed
*Increasing Weight each Round
1/3/7/10
*One SET


Conditioning 
AMRAP 16min
3/4/5/6.. American Kettlebell Swing 24/32kg
2/3/4/5.. Power Clean 40/60kg
1/2/3/4.. Muscle Up


Endruance 18:00 / 19:00 

Part 1 

AMRAP 16Min

10/12/14/16...

H.S.P.U
Air Squat
KTB Swing
V- Sit Up

-- Rest 2Min --

For Time

400M Run
10 Pull Ups
300M Run
10 Pull Ups
200m Run
10 Pull Ups
200M Run
10 Pull Ups
300M Run
10 Pull Ups
400M Run

Strength 
Curtis P
8/6/4/2
*Rest As Needed 
*Increasing Weight each Round


Conditioning 
1-10
Toes To Bar
Push Ups
Pick Ups 
Every Minute 2 Burpees

Strength 
EMOM 3 min 
4 Shoulder Press
*Rest 2 min
EMOM 3 min
4 Push Press
*Rest 2 min
EMOM 3 min
4 push Jerk


Conditioning 
21 - 15 - 9 
GHD Sit Up 
Pull Up
*Rest 2 min*
9 - 15 - 21 
Sumo DL 
Sit Up

CROSSFIT "GIRL" BENCHMARK WOD

"Kelly"
5 Rounds For Time
400 meter Run
30 Box Jumps 
30 Wall Ball Shots 


Endurance 20:00 / 21:00

Part 1

EMOM 20Min

1 - 5 Cal Row

2 - 10 GHD Sit Ups

3 - 15 Push Up

4- 20 Double Unders

Part 2

4 Rounds

200M Run
15 Pull Ups

Strength
5 Round
1 Tempo Front Squat + 2 Front Squat 
Tempo : 
*5sec Down
*3sec Pause
*
Regular Stand Up
*Rest as needed Between Sets


Conditioning 
Buy in :100 DU 

Directly Into 4 Round
15 KTB Swing 
15 Push Up 

Cash Out : 2:00 Hold L-sit