Günün Antrenmanı

25-01-2020 CUMARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 24, 2020

Strength Every 1:30 Min 10:30 Min(7R) 3 Tempo Front Squat 3 Sn Down(Eccentric) 2 Sn Pause (Bottom) X Fast Up(Concentric) 1 Second Pause -Then- Strength&Conditioining For Time: 50 Wall Balls9kg-6kg) 20 KB Swings(24kg-12kg) 35 Wall Balls 35 KB Swings 20 Wall Balls 50 KB Swings

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24-01-2020 CUMA

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 23, 2020

Strength&Conditioning 4 Round 5 Min Amrap 4 Power Clean(60kg-40kg) 8 Push-Ups 12 Air Squat Rest:2,5 Min -Then- Core Strength 5 Round 40 Sn:Rıght Sıde Plank 20 Sn:Rest 40 Sn:Left Sıde Plank 20 Sn:Rest

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23-01-2020 PERŞEMBE

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 22, 2020

OLY. 13.Min Emom 1.2.Min:1 Squat Snatch(%70) 3.4.Min:1 Squat Snatch(%75) 5.6.Min:1 Squat Snatch(%80) 7.Min:1 Squat Snatch(%85) 8.9.Min:1 Squat Snatch(%80) 10.11.Min:1 Squat Snatch(%75) 12.13.Min:1 Squat Snatch(%70) -Then- Strength 7 Min Emom 3 Shoulder Press+3 Push Press(%50) Rest:1 Min 7 Min Emom 7 Back Squat(%50)

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22-01-2020 ÇARŞAMBA

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 21, 2020

MetCon Two Person Team 2000 M Row 150 Burpee Box Jump Overs (24”20”) 2000 M Row Cap time:40 Min

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21-01-2020 SALI

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 20, 2020

Strength&Conditioning 15 Min Emom 1.Min: 15-12 Pull-Ups 2.Min: 50 Double-Unders Or 50 Singel jumps Rope 3.Min: 7 Front Squat(50kg-35kg) Rest:1 Min 15 Min Emom 1.Min: 5 Hang Clean&Jerks(50kg-35kg) 2.Min:10 Steps Front Rack Reverse Lunge(50kg-35kg)Rıght1/Left2 3.Min:30 Sn Hollow Hold

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20-01-2020 PAZARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 19, 2020

Dynamıc/Isometrıc Strength 24 Min Emom(8R) 1.Min:4 Back Squat(%60)+ 10 Bent Over Dumbbell Row 2.Min:Wall-Sit Hold ”30sn”Rıght each Leg +“30sn”Left each Leg 3.Min: Push-Ups Hold ”30sn”Rıght each Arm +“30Sn”Left each Arm -Then- Gymnastıc 10 Min Emom 10 Toes to Bar

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19-01-2020 PAZAR

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 18, 2020

Strength&Conditioning 30 Min Emom 1.Min:15/12 Cal.Row 2.Min:12 Dumbbell Push Press +Max effort jump Squat 3.Min:Rest

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18-01-2020 CUMARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 17, 2020

Strength&Conditioning Every 1:30 Min For 31:30 Min(21R) 1.2.3.4.5.6.7.8.9.10.R: 5 Dead Lift(100 Kg)+ 8 Weight Paralel Bar Dips 11.R:Rest 12.13.14.15.16.17.18.19.20.21.R:15 Wall-Ball(9kg-6kg)+8 Barbell Burpee lateral jumps

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17-01-2020 CUMA

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 16, 2020

MetCon 40 Min Emom(8R) 1.Min:15 Cal.Row 2.Min:15 Box Jumps(24”20”) 3.Min:15 Kb Swings(24kg-16kg) 4.Min:Rest

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16-01-2020 PERŞEMBE

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 15, 2020

MetCon 4 Round 25 C2B Pull-Ups 35 Push-Ups -İnto- 4 Round 25 Cal.Assault Bike 50 Steps Walking Lunge Cap Time:40 Min

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