Snatch Teknik Anlatımı ve Çalışması A) 10 DK EMOM 1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch (%50-60) B) Metcon (12 DK Amrap) (Rx; M; 22.5 kg/ W; 15 kg) 0-4 DK ; Max Tekrar Double Under ya da Single Under 4-6 DK; Max Tekrar Single Dumbbell Hang Power Snatch…
Learn MoreA) 10 DK EMOM 4 Back Squat (%70-75) B) 10 DK EMOM 8-12 Overhead Squat (20-15-8 kg) C) For Time (7′ Time Cap) 10 Set (Bir set sağ, bir set sol) Rx; M; 20kg / W; 12.5kg 3 One Arm Dumbbell Thruster 3 One Arm Dumbbell Hang Clean 3 One Arm Dumbbell Power Snatch 3…
Learn More40 DK EMOM (10 Set) 10 Burpee High Box Jump Over (S1; 8 BBJO, S2; 6 BBJO) 15/12 Cal Ergo 15-20 V-up Rest
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Learn MoreFor Time (40′ Time Cap) 6 Rounds 20 Wall Ball 15 Pullup 10 Deadlift (60-40-25kg) 5 Burpee Touch
Learn MoreConditioning; 10 Rounds 1 min: Max Effort Ergo 1 min: Rest Bekleme, devam et! 10 Rounds 1 min: Max Effort Ergo (Diğer bir ergo ile devam et!) 1 min: Rest
Learn MoreA) Her 1:30 Dakika içinde 9 Dakika Boyunca (6 Set) 4 Dead Stop Deadlifts (%50) B1) 6 DK AMRAP 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (M;40kg / W;25kg) 3 Dk Dinlen B2) 6 DK AMRAP 5 Pullup 10 Pushup 15 Air Squat 3 Dk Dinlen B3) 6 DK AMRAP Max Cal Ergo…
Learn MoreA1) 8 DK EMOM 8 Bench Press (%50-60) A2) 8 DK EMOM 6-8 Front Squat (%60-65) B) For Time (23′ Time Cap.) 10 Rounds 20 Up Down 15 Toes to Bar 10 Box Jump Over
Learn More42 DK EMOM (7 R) 8-12 Ring Dips (S1; PB Dips, S2; x2 Bench Dips) 8-12 Strict Pullup (S1; Jumping Pullup) 15-20 V-up 250m Row 20-25 Pushup 1-3 Rope Climb (IGYG)
Learn MoreA) Her 1:30 Dk içinde 15 Dakika Boyunca (10 R) Back Squat 9-7-5-3-1-1-3-5-7-9 (%60-%70-%75-%80-%85) B) Her 4 Dakika içinde 16 Dakika Boyunca (4 R) 10 One Arm Devil Press (Rx; 20/12,5 kg) 15 Goblet Box Step Overs 80 Double Unders / (S1; x2 Single Unders) 2:45 – 3:00 civarında bitirebileceğin bir db ağırlığı ve du/su…
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