Tag Archive for: קרוספיט ישראל

Skill: Double Unders

MetCon: “Flight Simulator”

Complete for time:

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

*You must stop between sets. You cannot jump single-unders between sets. Time cap is 25 minutes.

Cashout: By coach prescription.

Strength: Overhead Press

A) Strict Press 5*5 with weight from elements.
B) Strict Press 5*5*90% 5RM
C) Push press 5*3*90% 3RM
D) Jerk 6*2*85% 1RM

MetCon: 10 min AMRAP.
9 Dips
12 Toes 2 Bar
15 KB Swings

A) Ask coach for specific instructions.
B) Dips by ability- K2E– 20/12kg KB
C) Ring dips– T2B – 24/16kg
D) Strict ring dips– T2B – 32/24kg.

Strength: Barbell Pull

A) Deadlift 5*5 with weight from elements.
B) Deadlift 5*5*90% 5RM
C+D) Snatch Pull 6*2*85% 2RM.

MetCon: “Diane”
21-15-9 reps of
Deadlift 102.5kg
HSPU

Skill: Double Under Practice

MetCon: 10 Rounds for reps & quality

Max reps unbroken DU
200m Run

Skill: By coach Prescription
Kipping: Pull ups / Bar MU / Ring MU 

MetCon: “Nate” 20min AMRAP
2 Ring MU
4 HSPU
8 KB swings 32/24kg

*Ask coach for scaling options.