CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Time)

Teams of 3:

150 Wall Balls

150 OHS

150 Thrusters

42 m 1-arm OH Walking Lunges (5/25 kg)

100 Box Jump Overs (60 cm)

75 Power Clean and Jerks

30 Bar Muscle Up

Men: 61 kg for pj+pj and 43 kg for OHS, 10 kg WB

Women: 43 kg, 6 kg WB

Scaling Bar MU: 60 reps Pull Ups

Time Cap: 40 Minutes

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (No Measure)

EMOM x 25:

Min1: 12 Slamball

Min2: 6 Burpees + 6 KB Swings (max 32 kg)

Min3: 12 C2B

Min4: 12 Push Ups

Min5: Rest

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Weight)

Deadlift + Clean and Jerk

In 12 Minutes:

4×4 , increase the weight every set

First do 4 deadlifts then 4 clean and jerk

last set limit is : 100 kg

Metcon (AMRAP – Reps)

15 min AMRAP:

10 Deadlift (20/60kg)

8 Hollow Rocks

10 Box Jumps

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (AMRAP – Reps)

3 min AMRAP:

6 Power Cleans (20/70kg)

9 C2B

Rest 1 min

3 min AMRAP:

6 Hang Power Cleans

9 C2B

Rest 1 min

3 min AMRAP:

6 Power Cleans

6 Hang Power Cleans

9 C2B

Metcon (Time)

Annie:

50-40-30-20-10

Double Unders

Sit Ups

Time Cap: 10 minutes

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Time)

3 Rounds :

9-6-3

Front Squats (20/60kg)

Power Snatches

9-6-3

DB Snatches

Burpees

9-6-3

Back Squats

Power Snatches

Time Cap: 22 minutes

Metcon (No Measure)

1 min row

1 min bike at easy pace both

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Time)

10 Rounds:

10 Burpees

10 Toes To Bar

()

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Distance)

30 sec on 30 sec off for 20 rounds:

Max Distance Skierg

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 30:

Teams of 3:

12 Calorie Row

12 Power Snatch (34kg/29kg)

12 Wallballs (10kg/6kg)

12 T2B

*Full rounds, then change partners

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (Weight)

EMOMx6:

3 minutes 2 Squat Snatches

3 minutes 3 Clean & Jerk

Same weight for all : Rx is 70kg

Metcon (AMRAP – Reps)

AMRAP 4:

12 Push Press (20/50kg)

44 Double Unders

Rest 2′

AMRAP 8:

12 Push Jerks

44 Double Unders

Then,

44 Hang Power Clean

44 SDHP

CF İZMİT

CrossFit Izmit – CrossFit

Metcon (No Measure)

EMOMx25:

Min 1: 15 KB Swings (max 32kg)

Min 2: 8/12 Burpees

Min 3: 10/15 Push Ups

Min 4: 12/20 Sit Ups

Min 5: Rest

Metcon (No Measure)

30 sec on / 30 sec off Air Bike for 3 rounds