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Author Archives: CrossFit 34

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19-12-2024 PERŞEMBE

Günün Antremanı - ŞerifaliBy CrossFit 34Aralık 18, 2024

Strength&Conditioning 36 Min Emom(4R) Every 3 Min For 500 M Row Every 3 Min For 75 Double-Unders Or 100 Single Junp Rope 12 Dumbell Power Snatch(R1-L2) Every 3 Min For 1 Min:Plank 1 Min:Wall-Sit Hold

18-12-2024 ÇARŞAMBA

Günün Antremanı - ŞerifaliBy CrossFit 34Aralık 17, 2024

Strength 10 Min Emom 3 Back Squat(Rpe6-7) -Then- MetCon 10 Round For Time 8 C2 Bar Pull-Up 10 Wall-Ball(9Kg-6Kg) 12 Push-Ups Cap Time:24 Min

17-12-2024 SALI

Günün Antremanı - ŞerifaliBy CrossFit 34Aralık 16, 2024

Strength&Conditioning 30 Min Emom(5R) 1.Every 3 Min For 15 Cal Assault Bike 2.Every 3 Min For 12 Double Kb Front Rack Walking Lunge(R1-L2) 10 Bent Over Kb Row  8 Kb Push-Press

16-12-2024 PAZARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Aralık 16, 2024

Strength&Conditioning Two Person Team 100 Squat Clean(60Kg-40Kg) 100 Senkronize Bar Facing Burpee 100 Sit-Up Cap Time:34 Min

15-12-2024 PAZAR

Günün Antremanı - ŞerifaliBy CrossFit 34Aralık 14, 2024

MetCon 36 Min Emom(6R) 1.Min:10/8 Cal Assault Bike+10 Dumbell Power Snatch(R1-L2) 2.Min:Rest 3.Min:15 Box Jump Over(24”20”) 4.Min:Rest 5.Min Plank 6.Min:Rest

14-12-2024 CUMARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Aralık 13, 2024

Conditioning 3 Round Every 6 Min For 1000 M Row Every 6 Min For 75-60-45 Air Squat 20-35-50 Pull-Up -İinmediately After- Last 6 Min 50-40  Burpee

13-12-2024 CUMA

Günün Antremanı - ŞerifaliBy CrossFit 34Aralık 12, 2024

Strength&Conditioning 28 Min Emom(7R) 1.Min:8 DeadLift(Rpe4-6)+12 Wall-Ball(9Kg-6Kg) 2.Min:Rest 3.Min:10 Toes-To-Bar +15 Sit-Up 4.Min:Rest -Then- Isometric Strength 4 Round 20 Sec:Copanhagen Plank 20 Sec:Rest 20 Sec:Copanhagen Plank 40 Sec:Rest

12-12-2024 PERŞEMBE

Günün Antremanı - ŞerifaliBy CrossFit 34Aralık 11, 2024

Strength&Conditioning Every 3:30 Min For 17:30 Min(5R) 14 Barbell Behind Neck  20”)Box Step Up(R1-L2) 12 Paralel Bar Dips 10 Reverse Grip Bent Over Barbell Row -Then- Every 3 Min For 15 Min(5R) 10 Z Press 15 Tall Kneeling Rear Deltoid Raises With Resistance Band 20 Sec:Half Push-Up Hold

11-12-2024 ÇARŞAMBA

Günün Antremanı - ŞerifaliBy CrossFit 34Aralık 10, 2024

Two Person Team For Time: 50-40-30-20 Burpee Barbel Lateral Jump 40–30-20-10  Cal.Assault Bike 30-20-10-5  Power Snatch(50Kg-30Kg) 75 Sec-60 Sec-45 Sec-30 Sec Wall-Sit Hold(Senkronize) Cap Time:34 Min

10-12-2024 SALI

Günün Antremanı - ŞerifaliBy CrossFit 34Aralık 9, 2024

Strength&Conditioning 24 Min Emom(6R) 1.Min:15 Cal.Row 2.Min:12 C2 Bar Pull-Up 3.Min: 9 Dumbell Thrıuster(Rpe-4-6) 4.Min:Rest -Then- Core Strength Every 2:30 Min For 12:30 Min(5R) 10 Hollow Rock 15 Sit-Up 20 Sec:Hollow Hold

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