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090324

A) Team WOD “2 Kişilik Takım Antrenmanı” *switch every 10 reps. i go you go! For Time (Time Cap: 17 Minutes) 60 Push Jerks 40 Power Cleans 60 Front Squat 40 Deadlift Rest’ 2 Minutes – then In-5-Minutes Max reps Clusters *Antrenmanın ilk kısmını zamana karşı tamamlayacaksınız. Skorunuz bu kısım için bitirdiğiniz süre olacaktır. 2…

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080324

“Dünya Kadınlar Günü“ WOD5 sets For Reps:45 on/:15 off1. SkiErg Calories2. Wall Walks3. Air Bike or BikeErg Calories (S1; other machines)4. Power Cleans (60/40 kg)5. Recovery Jog * Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored. 9 EMOM:

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070324

Strength  6 EMOM:5 Sumo Deadlift High Pull (%60) Her 1:30 içinde 9:00 Boyunca (6 Sets)5 Pendlay Row (rpe 5-6) :20 L-Sit Chin Up Hold (S1: L-Sit Hold, S2: Active Bar Hang) WOD CrossFit Open 24.1 For time: 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell…

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060324

Strength Her 2:00 içinde 10:00 Boyunca (5 Sets)5×5 Back Squats (%75-80) WOD“Sunny Side Up”For Time:120 Double Unders40 Dumbbell Goblet Squats (22.5/17.5 kg)20 Box Jump Overs 60/50 cm Accessory; 3-4 Sets: 15-20 Banded Triceps Ext. (rpe 6-7) 15 Barbell Pronated Biceps Curls (20/15 kg) rest 1-2′ btw sets

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050324

Strength / Snatch Conditioning10 EMOM:1 Hang Power Snatch + 1 Hang Squat Snatch + 2 Overhead Squat – Use moderate weight that can be cycled smoothly for 4 Touch and Go reps WODEvery 5:00 (3 sets)10 Toes to Bar or 10 V-ups10 Burpee Broad Jump (1-Meters)10 Toes to Bar or 10 V-ups10 Burpee Broad Jump…

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040324

12 EMOM:1) 12-15 Dumbbell Pull Over (rpe 7-8) 2) 8-12 Kipping Chest to Bar Pull Up 3) 8-12 Kipping Handstand Push Up (S1; 8 Box assisted pike push up – S2; 8-12 Deficit Push Up) WOD“2 Kişilik Takım Antrenmanı – I Go You Go” 15 AMRAP:10 Cal Ergo10 Push Up10 Wall Ball Shots (9/6 kg)…

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010324

Her 1:30 içinde 15 Dakika Boyunca (10 Sets)*scale percentage as needed Sets/1-2-3;(1+3) reps,1 Power Clean + 3 Push Presses*with 60% of 1RM C&JThen,Sets/4-5-6;(1+2) reps,1 Power Clean + 2 Push Jerks*with 70% of 1RM C&JThen,Sets/7-8-9-10;(1+1) reps,1 Power Clean + 1 Split Jerk*Set/7-8 (with 80% of 1RM C&J)*Set/9-10 (with 90% of 1RM C&J) Gymnastics Condititioning 10 Sets For Time:…

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290224

Strength 1Snatch Push Press + Snatch Balance Her 1:30 içinde 6 Dakika Boyunca (4 Sets)2 Snatch Push Press + 1 Snatch Balance x 4 Sets *RPE 5-6 *From rack. Strength 2Squat Snatch + Overhead Squat Her 1:30 içinde 6 Dakika Boyunca (4 Sets)1 Squat Snatch + 2 Overhead Squats x 4 Sets *RPE 7-8 WOD15…

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280224

Strength 12 EMOM: WOD 18 AMRAP: “2 Kişilik Takım Antrenmanı” 2-4-6-8-10-12-14-16-…. Devil’s Press (2x 17,5/10 kg) Pull Ups *Aynı anda sadece bir atlet çalışacak! *Başlangıçta ve her dakika başında “partnerlerden sadece biri” 10 Air Squat yapacak! Acc: *with light weight plate Can you go unbroken? 3 Sets: 10 Lateral Raise :10 Hold – 10 Z-Press :10…

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