FITNESS
Strength
Back Squat
3x3 RM 75% of 1RM
3x2 RM 85% of 1RM
Skil: Hang Squat Clean
WOD
21 - 15 - 9
Hang Squat Clean RX(60kg/40kg)
Burpees Over The Bar
BURNOUT
AMRAP 15
15 cal row
12 reverse burpees
9 kb thrusters
AMRAP 15
15 burpees
12 cal ski
9 ground to overhead
MOBILITY
Smash
Quads
Hamstrings
Calves
FITNESS
Strength
2x4 Strict Pull Ups
2x4 Strict Mix Grip Pull Ups
2x4 Strict Chin Ups
4x10 V hollow push ups
Skill: Kipping Hspu
WOD
For Time
10-9-8-7-6-5-4-3-2-1
C2B/Pull ups
Hspu/DB Press
Swings RX( 32kg/ 24kg)
Cal Skierg
BURNOUT
3 rounds of
0 - 4
AMRAP
15 swings
15 du
15 air squat
1min rest
5 - 8
12 burpees
12 sit ups
12 deadlifts
Then amrap seconds plank
1min rest
FITNESS
PR Monday
Go Heavy or Go Home!!!
Crossfit Total
1 RM Back Squat
1 RM Strict Press
1 RM DeadLift
WOD
Amrap 7min
5 burpees
20 DU/60 SJR
BURNOUT
TEAM OF 2
AMRAP 30
50 cal row
100sit ups
50 cal ski
100 goblet squat
50 burpee box jumps
100du
FITNESS
Crazy Girls!!
Burpee Isabel Meets Burpee Grace!!
WOD
For Time
30 Burpees over the bar
30 Snatches (60kg/40kg)
30 Burpees over the bar
30 Clean and Jerk (60kg/40kg)
MOBILITY
Deadlift
Lower Back
Glutes
Hamstrings
FITNESS
Open Crossfit Games 17.2
AMRAP 12'
2 rounds of:
50 ft (15m) weighted walking lunge
16 toes to bar
8 power cleans
then 2 rounds of:
50 ft (15m) weighted walking lunge
16 bar muscle ups
8 power cleans
M:22,5 Kg DB
F:15 Kg DB
BURNOUT
AMRAP 12'
21 wallball
15 cal row
9 burpees over row
AMRAP12'
21 du
15 cal bike
9 ground to overhead
FITNESS
Mobilty: Shoulders, Hips
Skill: Turkish Get ups, One Arm DB Thrusters
Team of 2
WOD
For time
Buy in
20 TGU RX(20kg/12,5kg)
Then
3 Rounds of
40 One Arm DB Thrusters(10 R/10 L)
50 Hand Release Burpees Over The DB
60 Cal Row
Then
Cash Out
20 TGU
Time Cap; 35 min
BURNOUT
5*200m row
1' rest between sets
5*150m ski
1' rest between sets
3 rounds of
AMRAP 4'
15 air squat
10 push ups
5 box jumps
1' rest between sets
FITNESS
Strength
3 Sets of
6 - 8 RM Banded DeadLift
8 - 10 RM Seated One Arm DB Press( 5/5 side)
Skill: Hang Power Snatch
WOD
Amrap 12min
5 Hang Power Snatch
10 Push ups
12 Box Jumps
BURNOUT
TEAMS OF 2
AMRAP 30'
20 burpees
30 cal assalt bike
40 air squat
30m sled
20 reverse burpees
MOBILITY
Hips
Ankle
Squat therapy
FITNESS
Το μαθημα ξεκιναει :45 μην αργησει κανεις!!
SOS - Very good warm up...
Strength
3 sets of
8 - 10 RM Back Squats
Skill: Bar Muscle Up, HS Walk
WOD
Amrap 20min
4 Wall Walk/ RX 3m HS Walk
9 Pull Ups/ RX Bar Complex*
18 Air Squats/RX Pistols
36 DU/ 108 SJR
*Bar Complex : 3 TTB + 3 C2B + 3 BMU
Must Complete Unbroken!!!
Penalty 5 Burpees!!!
BURNOUT
FOR TIME
100DU
21 Swings
250m Run
15 Swings
250m Run
9 Swings
250m Run
21 SDHP
250m Run
15 SDHP
250m Run
9 SDHP
250m Run
21 Thrusters
250m Run
15 Thrusters
250m Run
9 Thrusters
100DU
FITNESS
Strength
3 sets of
4 - 6 RM Deadlift
Skill: Hang Power Clean
Hero WOD
DT
5 Rounds of
12 DeadLift RX(70kg/45kg)
9 Hang Power Clean
6 Shoulder to Overhead
Time Cap: 15min
FITNESS
Open Crossfit Games 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
BURNOUT
AMRAP 30
10 dumbell thrusters
10 dumbell lunges
20 shuttle run
rest 30 seconds
10 burpees
20 du
rest 30 seconds