CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Time)

5 Rounds:

10 T2B

20 Push Ups

10 KB Swing

Time Cap: 20 minutes

CF İZMİT

CrossFit Izmit – CrossFit


Crossfit Boran’da WOD için!! Bu Pazar,Saat: 13:00’te yola çıkacağız. Ulaşım: Kendi imkanlarınızla.

Metcon (Time)

TEAM WOD (2 People):

100 DU

400 M Run

40 Floor Press (20/50kg)

40 Ring Dips

3 Rounds:

10 Strict HSPU

10 OHS

10 TNG Power Snatches

100 DU

400 M Run

40 Floor Press (20/50kg)

40 Ring Dips

Time Cap: 27 Minutes

Metcon (No Measure)

Practice HS Walk for 5 Minutes


Haftaya yarışmamızın son sıralama Wod’u yapılacaktır.Ortalamada ilk 5 finale kalacaktır.

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (No Measure)

EMOMX25:

Min1: 45 DU

Min2: 8 Hang Power Cleans (20/60kg)

Min3: 10 KB Swing + 5 Toes To Bar

Min4: 8 Push Jerks

Min5: Rest

CF İZMİT

CrossFit Izmit – CrossFit


Warm-up (No Measure)

Finish it during 15 minutes warm up time, WOD starts at

** : 15

1 minute rowing

3×10 Mountain Climbing

2×10 Hip Extensions

Metcon (Time)

5 Rounds of:

10 Deadlift (20 / 90kg)

15 Box Jump

Time Cap: 15 minutes

Metcon (AMRAP – Reps)

Upper Body Pulling:

If you are a;

Master : Do 5×5 Strict C2B with 1 minute rest.

Advanced : 6×4

Beginner : 9×1

CF İZMİT

CrossFit Izmit – CrossFit


Metcon (Weight)

In 10 minutes window:

Perform 2×2 C&J at your 75%

1×2 C&J at your 85%

Score is your 85%

Metcon (Time)

15 Power Clean + Power Jerk

400 M Run

30 Wall Balls

400 M Run

15 Power Clean + Power Jerk

400 M Run

60 Burpees

Rx+ : 60kg Barbell , 10kg Wall Ball

Time Cap: 22 Minutes

Metcon (No Measure)

Roller Strecthing for Upper Body!

!! Hold your hands upward on roller and spend at least 1 minute.

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Weight)

EMOMx8:

Min1: 5 Front Squats (40/60kg)

Min2: 3 Squat Snatches

Metcon (Time)

With %70 of your weight on EMOM.

6 Rounds:

12 C2B

10 Front Squats

5 Squat Snatches

Time Cap: 16 min.

Metcon (No Measure)

1 min cooling at airbike

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Time)

30-20-10

Cal Skierg

Push Ups

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Time)

5 Rounds of:

10 Power Snatches (30 kg)

10 Mountain Climbing

CF İZMİT

CrossFit Izmit – CrossFit


ENJOY THE TEAM WOD!! IT’S FRIYYAAAAYYY

Metcon (Time)

400 M Run

40 Thrusters (20/40kg)

40 Strict HSPU

400 M Run

40 Muscle Snatches (20/40kg)

40 Strict Ring Dips

400 M Run

40 DB Strict Press

40 Strict Pull Ups

40 DB Swings

Time Cap: 27 Minutes

Metcon (No Measure)

20 Biceps Extensions

20 Triceps Extensions