Günün Antrenmanı

16-3-2022 ÇARŞAMBA

Günün Antremanı - ŞerifaliBy CrossFit 34Mart 15, 2022

Strength 10 Min Emom 3 Back Squat(%70) -Then- 10 Min Emom(7R) 3 Weighted Pull-Up -Then- MetCon 7 Round For Time 15 Wall-Ball(9Kg-6Kg) 50 Double-Unders Or Single Jump Rope Cap Time: 18 Min

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15-3-2022 SALI

Günün Antremanı - ŞerifaliBy CrossFit 34Mart 14, 2022

Multi-Strength Every 3 Min For 15 Min(5R) 20 Step Dumbell Farmery Caary Walking Lunges(R1-L2) 15 Paralel Bar Dips -Then- Every 3 Min For 15 Min(5R) 20 Dumbell Renegade Row(R1-L2) 15 İnverted Ring Row

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14-3-2022 PAZARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Mart 14, 2022

Strength 10 Min Emom 3 Front Squat(%70) -Then- MetCon 20 Min Emom Odd:3 Clean&Jerks(%65-%70)+4 Ring Muscle-Ups Or Bar Muscle-Ups Even:Rest “Scaling” Odd:3 Clean&Jerks(%65-%70)+6 C2Bar Pull-Up+6 Push-Ups Even:Rest

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12-3-2022 CUMARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Mart 11, 2022

MetCon 5 Round 30 Sec:8-10 Cal .Assault Bike 30 Sec:Rest 30 Sec:Max Effort Jumping Lunge(R1-L2) 30 Sec:Rest 30 Sec:Double Dumbbell Push-Press 30 Sec:Rest 30 Sec:Max Effort Dumbbell Burpees Lateral Jump 1 Min:Rest

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11-3-2022 CUMA

Günün Antremanı - ŞerifaliBy CrossFit 34Mart 10, 2022

REST DAY

10-3-2022 PERŞEMBE

Günün Antremanı - ŞerifaliBy CrossFit 34Mart 9, 2022

İsometric Strength 4 Round 20 Sec:Star Plank(R) 10 Sec:Rest 20 Sec:Singel Leg Wall-Sit Hold(R) 10 Sec:Rest 20 Sec:Star Plank(L) 10 Sec:Rest 20 Sec:Single Leg Wall-Sit Hold(L) 10 sec:Rest -Then- MetCon Every 4 Min for 20 Min(5R) 4O Double Unders Or 40 Single 20 Wall Ball(9Kg-6Kg) 10 Power Snatch(40Kg-30Kg)

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9-3-2022 ÇARŞAMBA

Günün Antremanı - ŞerifaliBy CrossFit 34Mart 9, 2022

Oly. Every 1:45 Min for 14 Min(8R) 1 Hang Squat Clean+1 Squat Clean +1 Front Squat(Sc%75-%70) -Then- Gymnastic Strength Every 3 Min For 15 Min(5R) 5 Strict HandStand Push-Ups Or Pike Push-Ups 7 Bar Muscle-Up Or C2Bar Pull-Up 9 Toes-To-Bar 11 Plate Hollow Rock

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8-3-2022 SALI

Günün Antremanı - ŞerifaliBy CrossFit 34Mart 7, 2022

MetCon 35 Min Emom(7R) 1.Min:15/12 Cal.Row 2.Min:12/10 Cal.Assault Bike 3.Min:12/10 Burpee 4.Min:15/12 Kb Swing(24Kg-16Kg) 5.Min:Rest

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7-3-2022 PAZARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Mart 6, 2022

Strength Every 1:30 Min For 9 Min(6R) 2 Back Squat(%85-%90) -Then- Multi-Strength 12 Min Emom Odd: 8 DeadLift(%65)+ 8 Double Dumbbell Strict Press Even:Rest -Then- Every 1:45 Min for  8:45 Min(5R) 5 Strict C2 Bar Pull-Up 8 Barbell Curl 11 Dumbbell Deficit Push-Up

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5-3-2022 CUMARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Mart 4, 2022

MetCon For Time: 24-21-18-15-12-9-6 Cal.Assault Bike Double Dumbbell Thrusters Cal.Row

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