Günün Antrenmanı

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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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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