ÇARŞAMBA EV ANTREMANI // 30.12.2020

5 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

KILOS – 22.5’s/15’s

SALI EV ANTREMANI // 29.12.2020

AMRAP 20:
20 Burpees
400 Meter Run
80 Double Unders

PAZARTESİ EV ANTREMANI // 28.12.2020

3 Rounds For Time:
30 Alternating Dumbbell Snatches
50 Sit-ups

KILOS – 22.5/15

PAZAR EV ANTREMANI // 27.12.2020

Rest day. Enjoy!

CUMARTESİ EV ANTREMANI // 26.12.2020

5 Rounds For Reps:
1 Minute Max Single Dumbbell Power Snatches
1 Minute Max Double Dumbbell Front Squats
1 Minute Max Shuttle Runs (10 Meters)
1 Minute Rest

KILOS – 22.5/15

CUMA EV ANTREMANI // 25.12.2020

Active Recovery Day

PERŞEMBE EV ANTREMANI // 24.12.2020

“12 Days of CrossFit”
For Time:
1 Double Dumbbell Dumbbell Thruster
2 Double Dumbbell Hang Power Cleans
3 Double Dumbbell Deadlifts
4 Burpees
5 Toes Raises
6 Broad Jumps
7 Hand Release Push-ups
8 Reverse Lunges (4 Each Side)
9 Double Dumbbell Russian Swings
10 Sit-ups
11 Double Dumbbell Front Squats
12 Double Dumbbell Push Press

ÇARŞAMBA EV ANTREMANI // 23.12.2020

8 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row

SALI EV ANTREMANI // 22.12.2020

10 Rounds For Time:
200 Meter Run
15 Alternating Dumbbell Hang Clean and Jerks

KILOS – 22.5/15

PAZARTESİ EV ANTREMANI // 21.12.2020

AMRAP 12:
12 Alternating Dumbell Snatches
12 Dumbbell Goblet Squats

KILOS – 22.5’s/15’s

PAZAR EV ANTREMANI // 20.12.2020

Dinlenme

CUMARTESİ EV ANTREMANI // 19.12.2020

On the Minute For As Long As Possible:
7 Double Dumbbell Thrusters
7 Double Dumbbell Bent Over Rows
7 Burpees

KİLO – 22.5’s/15’s