Günün Antrenmanı

16-11-2023 PERŞEMBE

Günün Antremanı - ŞerifaliBy CrossFit 34Kasım 15, 2023

Metcon 32 Min Emom(8R) 1.Min:75 Doubel-Unders Or 100 Single Jump Rope 2.Min:12/10 Cal Assault Bike 3.Min:12/10 Strict Burpee 4.Min:Rest

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15-11-2023 ÇARŞAMBA

Günün Antremanı - ŞerifaliBy CrossFit 34Kasım 14, 2023

Strength&Conditioning 20 Min Amrap 5 Power Snatch(60Kg-40Kg) 10 C2 Bar Pull-Up 15 Wall-Ball(9Kg-6Kg) -Then- Core Strength Every 2:45 Min For 13:45 Min(5R) 10 Hollow Rock 20 Sec:Hollow Hold 1 Min:Plank

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14-11-2023 SALI

Günün Antremanı - ŞerifaliBy CrossFit 34Kasım 13, 2023

Two Person Team Conditioning For time:
 75 Burpee
 Lateral Jump Row 40 Cal. Row
 100 Push-Ups
 40 Cal.Row
 150 Step Front Lunge(R1-L2)
 40 Cal.Row
 200 Air Squat
 40 Cal Row
 150 Step Front Lunge(R1-L2)
 40 Cal.Row
 100 Push-Ups
 40 Cal.Row
 75 Burpee Lateral Jump Row Cap Time:40 Min

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13-11-2023 PAZARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Kasım 12, 2023

Strength &Conditionig 16 Min Emom(8R) Odd: 1 Hang Squat Clean+1 Squat Clean(Rpe4-6) + 3 Weight Supinated Grip Chin-Up Even: Rest -Then- Metcon For Time: 21-18-15-12-9-6-3 Push-Press(45Kg-35Kg) Box Jump Over(24”-20”) Cap Time:17 Min

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12-11-2023 PAZAR

Günün Antremanı - ŞerifaliBy CrossFit 34Kasım 11, 2023

MetCon For Time 5 Round 20 Burpee 30 Wall-Ball(9Kg-6Kg)

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11-11-2023 CUMARTESİ

Günün Antremanı - ŞerifaliBy CrossFit 34Kasım 10, 2023

Oly. Every 1:15 Min For 6:15 Min(5R) 8 Hang Power Clean(Rpe 4-6) -Then- Strength Every 2:15 Min For 11:15 Min(6R) Bench Press 12-10-8-6-4-2 (%65-70-75-80-85-90) -Then- Every 1:45 Min For 8:45 Min(5R) 10 Singel Arm Bench Support Dumbell Row(R) 10 Singel Arm Bench Support Dumbell Row(L) -Then- Every 2 Min For 8 Min(4R) 10 Seat Dumbell…

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10-11-2023 CUMA

Günün Antremanı - ŞerifaliBy CrossFit 34Kasım 9, 2023

Strength&Conditioning 
 Every 4 Min For 12 Min(3R)
 30 Cal Row
 30 Push-Up -İmmediately After- Every 4 Min For 12 Min(3R)
 75 Double Unders Or 100 Single Jump Rope
 25 Toes-To-Bar -İmmediately After- Every 4 Min For 12 Min(3R) 20 Cal Assault Bike 15 Kb Swing(24Kkg-16Kg)

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9-11-2023 PERŞEMBE

Günün Antremanı - ŞerifaliBy CrossFit 34Kasım 8, 2023

Strength&Conditioning Every 3:30 Min For 35 Min(10R) 12 Wall-Ball(9Kg-6Kg) 10 Pull-Up 8 DeadLift(Rpe4-6)

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8-11-2023 ÇARŞAMBA

Günün Antremanı - ŞerifaliBy CrossFit 34Kasım 8, 2023

Strength Every 2:30 Min For 15 Min(6R) 12-10-8-6-4-2 (%65-70-75-80-85-90) Back Squat -Then- Every 2 Min For 12 Min(6R) 12-10-8-6-4-2(%65-70-75-80-85-90) Strict Barbell Press -Then- Every 2 Min For 10 Min(5R) 10 Bent Over Barbell Row 10 Plate Shoulder Front Raises

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7-11-2023 SALI

Günün Antremanı - ŞerifaliBy CrossFit 34Kasım 6, 2023

Two Person Team MetCon 5 Round For Time: 
40 Cal.Row
 30 Dumbell Power Snatch(R1-L2)
 20 Burpee Lateral Jump Row Cap Time:37 Min

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