CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Weight)

5 minute emom:

1-1-1-1-1 Deadlift

Pick a weight between and go! (40/140kg)

rest 2 minutes

Metcon (Time)

21-15-9

Deadlift (20/60kg)

HSPU

x3 Double Unders

Time Cap : 19 minutes

Metcon (No Measure)

3×15 sit ups

CF İZMİT

CrossFit Izmit – CrossFit


Metcon (AMRAP – Reps)

ENGINE TEST!

20 Min AMRAP:

3 Rounds:

5 Power Clean (40 kg)

10 Toes To Bar

15 Wall Balls

3 Rounds:

5 Power Clean (50 kg)

10 Toes To Bar

15 Wall Balls

3 Rounds:

5 Power Clean (60 kg)

10 Toes To Bar

15 Wall Balls

3 Rounds:

5 Power Clean (70 kg)

10 Toes To Bar

15 Wall Balls

3 Rounds:

5 Power Clean (80 kg)

10 Toes To Bar

15 Wall Balls

Metcon (No Measure)

1 minute Air Bike, Skierg and Row

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (AMRAP – Reps)

1 WB (10 kg)

1 Sit Up

add 1 rep every time until you cannot do unbroken any of them.

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (No Measure)

40-30-20-10

T2B

Burpees

CF İZMİT

CrossFit Izmit – CrossFit


Metcon (Time)

TEAM WOD (4 PEOPLE)

2 People Deadlift and 2 People hold the barbell on deadlift position, then switch:

30 Deads (84kg/61kg)

20 Deads (102kg/70kg)

10 Deads (124kg/84kg)

2 People Squat and 2 People hold the barbell on front rack position, then switch:

30 Front Squats (61kg/43kg)

20 Front Squats (70kg/52kg)

10 Front Squats (84kg/52kg)

2 People do Power Cleans and 2 People do Bar Facing Burpees, then switch:

30 Power Cleans (61kg/43kg)

20 Power Cleans (70kg/52kg)

10 Power Cleans (84kg/52kg)

2 People do Wall Balls and 2 People do Chest to Bars

150 Wall Balls (10kg/6kg)

120 Chest to Bars

Then,

Each person has to complete 8 Power Snatches (84kg/52kg)

Time Cap: 41 minutes

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Time)

21-15-9

Deadlift (20/100kg)

Pull Ups

Bar Facing Burpees

Time Cap: 21 minutes

Metcon (No Measure)

Tabata Sit Ups&Push Ups

Do 4 rounds of sit ups

then 4 rounds of push ups

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Time)

4 Rounds:

30 Double Unders

5 Squat Snatches (at %60)

Rest 1 minute

3 Rounds:

30 Double Unders

10 Box Jumps

Rest 1 minute

2 Rounds:

30 Double Unders

5 Power Cleans

Time Cap: 23 minutes

Metcon (No Measure)

1 minute Row, Bike and Skierg

CF İZMİT

CrossFit Izmit – CrossFit


Herkesin bir zaafı vardır. Benimkide köfteci yusufta kösele ayakkabı ile dolaşmak. İmza: Köselee

Metcon (Time)

Chipper:

50 Wall Balls (4/10kg)

40 Toes To Bar

30 C2B

20 Power Snatches (20/60kg)

10 Push Jerks

50 Wall Balls

Time Cap: 23 Minutes

Metcon (No Measure)

Core:

2 Rounds

30 Double Unders

15 Sit Ups

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Time)

40-30-20-10

Toes To Bar

Burpee To Bar

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Time)

3 rounds:

32 WB (4/10kg)

32 Push Ups