Günün Antrenmanı

19-01-2016 SALI

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 18, 2016

CONDİTİONİNG 20 Min  Emom Odd: 3 Squat Clean (%70-75) Even:5 Muscle-ups Or 5 Chest-to-Bar Pul-up +10 Push -up -then- CORE 4 Round 45 sn:Plank 15 sn:Rest 45 sn:sıde Plank (sağ ) 15 sn:Rest: 45 sn:sıde Plank (sol) 15 sn:Rest  

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18-01-2016 PAZARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 17, 2016

STRENGTH Every 2 Min For 16 Min ( 8 Round) Back Squat 1.2.Round :10 rep (%65) 3.4.Round:8 rep (%70) 5.6.Round:6 rep (%75) 7.8.Round:4 rep (%80) -then- CONDİTİONİNG For Time: 21-18-15-12-9 Kb Swing  (32kg16kg) 100-80-60-40-20 Double -Unders or Ladder Lateral Jump Cap Time:15 Min

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17-1-2016

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 16, 2016

METCON 3 Round For Time 1000 M Row 50 Push-Ups 1Mil Assault Bike 50 Wall Ball  (9kg-6kg)

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16-1-2016 CUMARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 15, 2016

STRENGTH/GYMNASTİCS/EMOM Every 3:30 Min for 24:30 Min(7 Round) 15 Back Squat no rack  (60kg-30kg ) 12 Ring Dips 10 Toes-to-bar

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15-1-2016 CUMA

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 14, 2016

METCON 5 Round For Time 25 Cal.Row Rest:1 Min 25 Medball Clean  (9kg-6kg) Rest:1 Min 25 Burpees Rest:1 Min Cap Time:40 Min  

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14-1-2016

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 13, 2016

WEIGHTLIFTING / GYMNASTİC /EMOM 30 Min 1.Min:1 Hang Power Snatch +2 Power Snatch ( %70-%75) 2:Min:2 Squat Snatch+ 2 Overhead Squat 3.Min:10 Pull-Up  

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13-1-2016 ÇARŞAMBA

Günün Antremanı - ŞerifaliBy CrossFit 34Ocak 12, 2016

Two Person Team Wod 30 Min Amrap 30 Box Jumps  (24″20″) 30 Wall Ball  (9kg-6kg) 30 Sit-Up

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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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