08.14.

WEIGHTLIFTING I. 3X12DB EXT. ROT.WINDMILL (12-12)BANDED SWING II.9X90SEC3X33X23X1 A. SNATCHB. POWER CLEAN & PUSH JERK III. AMRAP 12′ 4 BACK SQUAT 2 SQUAT BOX JUMP

Tovább olvasom »

08.13.

CROSSFIT I. 12X20/10 SECODD.: HOLLOW ROCK EVEN.: WEIGHTED SIT UP II. FT. 15-12-9-6-3 OVERHEAD SQUAT (CLIMBING)STRICT PULL UPDKB CLEAN (20/12KG)250/200M SKIERG EACH ROUND 2′ REST

Tovább olvasom »

08.12.

LIGHT WEIGHTLIFTING I. 7X3′7 GOOD MORNING 7 HANG POWER CLEAN II. 5-4-3-2-1-2-3-4-5MUSCLE SNATCHOVERHEAD SQUAT LIGHT CROSSFIT I. 12X20 SEC HANDSTAND HOLD 20 SEC DKB DEADLIFT

Tovább olvasom »