Günün Antrenmanı

14-10-2020 ÇARŞAMBA

Günün Antremanı - ŞerifaliHazırlayan CrossFit 34Ekim 13, 2020

Metcon  30 Min Amrap  5 Weighted Pull-Ups(15kg-5kg) 10 Push-Ups With Feet On Box(20”-16”) 15 Squats With Plate(20Kg-5kg)

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13-10-2020 SALI

Günün Antremanı - ŞerifaliHazırlayan CrossFit 34Ekim 12, 2020

Plyometric Workout  5 Round 20 Sec:Stationary Split Lunge(Rıght) 20 Sec:Rest 20 Sec:Stationary Split Lunge(Left) 20 Sec:Rest 20 Sec:Tuck Jump  40 Sec:Rest -Then- HATERADE 5 Round For Time: 20 Cal Assault Bike Or Row 20 Single Arm Dumbbell Overhead Lunge(22,5kg-12,5kg) “Switch arms after 10 reps” Cap time:25 Min

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12-10-2020 PAZARTESİ

Günün Antremanı - ŞerifaliHazırlayan CrossFit 34Ekim 11, 2020

Strength  Every 2 Min For 12 Min(6R) 5 Reps Tempo Weight Paralel Bar Dips 5 Reps Tempo Push-Up  5 Sec:Down 1 Sec:Up -Then- MetCon Every 2:30 Min For 20 Min(8R) 10 Deadlifts(85kg-50kg) 10 Bar Facing Burpees

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10-10-2020 CUMARTESİ

Günün Antremanı - ŞerifaliHazırlayan CrossFit 34Ekim 9, 2020

Strength  15 Min Emom  “Work Up To Heavy” 1 DeadLift 1 Hang Power Clean  1 Front squat  1 Push press  -Then- Skıll&Gymnastic Conditioning  14 Min Emom Odd:50-70 Double Unders Or Single 70 Jump Rope Even:5-6 Strict Handstand Push-Ups Or 12-14 HandRelease Push-Ups

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9-10-2020 CUMA

Günün Antremanı - ŞerifaliHazırlayan CrossFit 34Ekim 8, 2020

Core&Scapular Workout  4 Round 30 Sec:Prone Shoulder Press 30 Sec:Scapular Push-Ups On Elbows 30 Sec:High Plank Bird Dog  30 Sec:Leg Raises /Toe Touch Crunches 1 Min:Rest -Then- 24 Min Emom (8R) 1.Min:10 Bench Press(%60) 2.Min:20 Kettlebell Swings(24kg-16kg) 3.Min:Rest

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8-10-2020 PERŞEMBE

Günün Antremanı - ŞerifaliHazırlayan CrossFit 34Ekim 7, 2020

Metcon For Time: 50 Cal.Row Or Assault Bike 40 Burpee Box Jumps(24”-20”) 40 Cal.Row 30 Burpee Box Jumps 30 Cal.Row 20 Burpee Box Jumps 20 Cal.Row 10 Burpee Box Jumps Cap Time:40 Min 

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7-10-2020 ÇARŞAMBA

Günün Antremanı - ŞerifaliHazırlayan CrossFit 34Ekim 6, 2020

Strength  Every 1:30 Min For 7:30 Min(5R) Back Squat 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- MetCon For time  50-40-30-20-10 C2Bar Pull-Ups Wall-Ball(9kg-6kg) Cap time:30 Min 

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6-10-2020 SALI

Günün Antremanı - ŞerifaliHazırlayan CrossFit 34Ekim 5, 2020

İsometric Strength&Core Control  5 Round 30 Sec:Push-Up Hold 15 Sec:Half Push-Up Hold Rest:30 Sec -Then- 5 Round 30 Sec:Pike Leg Lift(R1/L2) 30 Sec: Hollow Hold 30 Sec:Rest -Then- Strength  6 Round  15 Dumbbell Floor Press 10 Single Leg Barbell Deadlifts(Rıght) 10 Single Leg Barbell Deadlifts(Left) Rest:1 Minute Between

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5-10-2020 PAZARTESİ

Günün Antremanı - ŞerifaliHazırlayan CrossFit 34Ekim 4, 2020

Oly. Total 11 Min Emom  1.2.3.4.5.Min  1 Hang Squat Snatch(Work Up To Heavy) 6.Min:Rest 7.8.9.10.11.Min 1 Squat Snatch (Work Up To Heavy) -Then- Strength  Every 1:30 Min For 7:30 Min(5R) Front Squat 10 Reps(%60) 8 Reps (%65) 6 Reps (%70) 4 Reps (%75) 2 Reps(%80) -Then- MetCon  10 Min Emom Odd:50 Double-Unders Or Single Even:10…

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3-10-2020 CUMARTESİ

Günün Antremanı - ŞerifaliHazırlayan CrossFit 34Ekim 2, 2020

MetCon  10 Round  30 Sec:Max Effort Cal.Assault Bike Or Row Rest:1 Min 30 Sec:Max Effort Back Squat(Bw-Bw3/4-Bw/2) Rest:1 Min

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