Günün Antrenmanı

12-1-2016 SALI

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 11, 2016

WEIGTHLIFTING / EMOM Every 1 : 30 Min For 12 Min  (8 Round ) 3 Clean &Jerks +2 Front Squat ( %70-75) -then- METCON 15 Min Amrap 21 Cal. Row 15 Kb Swing  (24kg-16kg)

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11-1-2016

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 10, 2016

STRENGTH/EMOM Every 2 min for 12 min  (6 Round) Dead Lift 1.2. Round :15 Reps %70 3.4.Round :12 Reps %75 5.6.Round :8 Reps %80 -then- 10 Round for time 7 C2bar Pull-up 14 Push-up 21 Squat Cap Time:25 Min    

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10-1-2016 PAZAR

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 9, 2016

METCON 20 Min Amrap 10 Sumo Dead Lift High Pull  (35kg-20kg) 10 Thruster ( 35kg -20kg )

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9-1-2016 CUMARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 8, 2016

METCON 4 Round For Time 1000 M Row 25 Ring Dips

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8-1-2016 CUMA

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 7, 2016

METCON/EMOM Every 1:30 Min for 35:30 Min  (24 Round) 1-1:30 Min: 5 Squat Clean (%70-75 ) 2-1:30 Min :12 Strict Pull-up or  Kipping Pull-Up 3-1:30 Min:12 Barbel Burpee Lateral Jump

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7-1-2016 PERŞEMBE

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 6, 2016

EMOM /METCON 20 Min Emom Odd:2 Power Snatch +2 Squat Snatch ( %70-75) Even :50 Double Unders  or Barbel Lat.Jump -then- 4 Round 1 Min Plank Rest : 30 Sn 1 Min Squat  Hold Rest: 30 Sn

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6-1-2016 ÇARŞAMBA

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 5, 2016

TWO PERSON TEAM WOD For Time 40 Power Clean ( 60kg -35kg ) 10 Round Cindy ( 5 Pull-up + 10 Push-up + 15 Squat ) 30 Power Clean 8 Round Cindy 20 Power Clean 6 Round Cindy Cap Time : 40 Min

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5-1-2016 SALI

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 4, 2016

İNTERVAL METCON 4 Round each for rep 1 Min Max rep Kettlebell Thrusters ( 16kg-8kg) Rest:30 Sn 1 Min Max rep Box Jumps  (20″) Rest:30 Sn 1 Min Max rep Sit-up Rest:30 Sn 1 Min Max  rep Double Unders or Single Rest:30 Sn 1 Min Max Burpee Rest:30 Sn 1 Min Max Cal.Assault Bike Rest:30…

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4-1-2016 PAZARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 3, 2016

METCON 10 Min Amrap 5 Power Snatches  (50kg-25kg) 10 Toes-to-Bar Rest:3 Min 10 Min Amrap 5 Push Press  (50kg-25kg) 10 Front Squat ( 50kg -25kg)  

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03-01-2016 PAZAR

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 2, 2016

METCON 25 Min Amrap 30 Kb Swing  (24kg-16kg) 30 Kb Front  Lunge (24kg-16kg)

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