CrossFit

EZEN AZ OLDALON LESZ A FOLYTATÁS: http://crossfithungary.blogspot.com/

REST DAY

(mobility wod, stretching)

A:5 rounds:

30m 40kg KB drag

B:

5x80m sprint

5x40m sprint

C:Overhead lunge 10kg

10x10

D: TRX

2rounds:

-12 Low row

-12 Chest press on one leg

METCON

AMRAP 20':

-5 ring dips

-5 swings 40kg

-5 OHS 30kg

-10 situps

16+5OHS

MAX REPS HSPU AFTER TRAINING: 16reps

AM:

0,7 t sand shoveling up the car

0,7 t sand shoveling off tha car

PM

26 rounds for time:

40m carry 30kg box

40m sprint

10'04"

Evening:

3x12 HSPU/20" rest

7x10 Abwheel on knees /20" rest

Wod1- AM

0,8 tonna sand shoveling up

0,8 tonna sand shoveling down

PM

3x12 T deltoid/1'rest

3x12 I deltoid/1' rest

3x20 Chestpress/1' rest

Metcon

3 rounds:

10 boxjumps 60cm

10-10 KB Snatch 16kg

50m sprint with 24kg KB

10 shoulder press 30kg

50m sprint with 24kg KB

10 rounds:

-3 muscle up

-10 atomic pushups

-10 burpees

-10 american swings 24kg

Wod 1- In the afternoon

AMRAP 20':

1 KB COMPLEX(Burpee,SHPU,Americanswing) 100m RUN

2 KB COMPLEX, 100m RUN

3 KB COMPLEX, 100m RUN

......

11 KB COMPLEX, 100m RUN

WOD 2- At night

3 rounds:

15-15 KB snatch 16kg

15 T to ring

15 Atomic pushups

REST DAY ÉS AZ ELKÖVETKEZŐ 3 NAPBAN IS MERT ZÁRÓVIZSGAAA!!!:S :S MA IRÁNY SZEGED ÉS MÉG 2 NAP TANULÁS!KEDDEN MEG MEGYÜNK A CSATÁBA :D :D :D

Workout of day:

WOD 1- In the morning: TRX training

3 rounds:

35" Squat+Row

35" Squat+High Back Row

35" Chest Fly

35" Low Row

35" Biceps Curl

35" T+Y Deltoid Fly

35" Crunch

35" Torso Rotation

35" Air Squat

2' rest

In the evening:

Max reps HSPU: 19 reps

Wod 2:

4 rounds for time:

10 box jump 80cm

10 push press 40kg

20 m carry barbell over head 40kg

10 swing 40kg

8'13"

wod 3:

21-15-9 reps for time:

Hang snatch 30kg

sumo deadlift 40kg

2'47"

Skills

3x10 Ring dips

2 rounds:

12 Biceps Curl

12 T deltoid fly

12 Chest press

12 High Back row

Metcon

21-15-9-9-15-21 reps for time:

American swing 40kg

Push up

9'01"

Ma reggel korán felkeltem (5am) mert mentem Pestre a TRX-es nyereményjátékból származó TRX-et átvenni!(NAGYON KÖSZÖNÖM AKI SZAVAZOTT) Utána pedig az államvizsga tételeket bújtam és nem bírtam ki h ne mozogjak de hozzá kell tennem nagyon fáradt voltam!  Szerintem a mehetett volna jobban is a metcon rész...

wod1#

5 rounds:

-3 muscle ups

-10 low row

-10 Toes to ring

-30 simple unders

Ma megérkezett a rope ring, holnap pedig megyek átvenni a megnyert TRX-et!! :):)

WOD

AMRAP 20':

10 burpees

20 american swings 16kg

18m Jumping up om stairs

10 pushups

18m bearwalking down in stairs

15-15 Snatch 16kg

5rounds+18m bearwalking....

AM:

WOD:

AMRAP 20':

- 5 HSPU

- 30 M Walking Lunge

- 5 Hang snatch 40kg

- 30 M bear crawl

- 5 american swings 40kg

5 rounds+4 American swing

PM:

3x5  Thruster 60kg

3x5  Hang Snatch+ OHS

Wod 1#

Air Force WOD

For time:

20 Thrusters 40kg

20 Sumo-high pulls 40kg

20 Push Jerks 40kg

20 Overhead squats 40kg

20 front squats 40kg

~For every minute on the minute you have to perform 4 burpees.

8'42"

TRX training 15'

3x30" TRX Side plank / other side

3x30" TRX PLANK ON HAND

10x10 DU's :)

15' Double unders practice  (15 lement egybe happység van:)) kezdek ráérezni!!:)

A.: Shoulder Press

5x5 60kg

B.: Hang Snatch

5x5 50kg

Metcon:

5 rounds for time:

5 Thruster 50kg

10 Burpees

10 KB Swings 40kg

30 Simple unders

5' rest

2 rounds TRX:

15 Biceps curl

15 Triceps Curl

15 T Deltoid fly

15 Standing roll out

15 squats

15 atomic pusups

(THE HUN and SALO) GRATULA LACEENAK

REST DAY

Wod 1#

5 rounds for time:

400m run

20 american swings 24kg

20 burpees

5' rest

3x10 T2B

TRX training:

7 rounds:

7-7 Powerpulls

7 Burpees

7 situps

7 Atomic pushups

Wod 1#

For time:

100 Box jumps 50cm

30 HSPU

100 American swing 16kg

30 Atomic Pushups

100 Chest Press TRX

30 TRX Torso

100 KB Snatch 16kg

100 Steps Walking Lunge

Wod 2#

5 rounds for time:

10 biceps curl

5-5 MP 16kg

5 T2B

8m bearwalking up on star

8m bearwalking down on star

4x10 T deltoid fly

4x10 Y deltoid fly

5x12  Low row

3x10-10 Pistol

4x12 Atomic Pushups

MEtcon:

3rounds for time:

20 American swings 24kg

25 situps

10-10 Snatch 24kg

10 Burpees

15 Crunch TRX

20 Air squats