Back
Similar todos
CrossFit: 4 min max; front rack split squats, DB push press, single leg RDLs, gorilla rows, biceps curls, hanging knee raises (alternating sides every 6-10 reps with 1-min rests) 
#life
Crossfit: 2' for 5r: 6,5,4,3,2 strict press + 5 push press 20,21,22.5,23kg. AMRAP 3': A. max distance echo, rest 2'. B. 5 push press 7.5kg, 10 FR reverse lunges 2x DB 7.5kg, rest 2'. C. 30 deadlift 40kg, IRT burpee #life
CrossFit: A. STRENGTH 4x3min, 10-5-10-5 FRONT SQUAT (55-60%, 70-75%); B. MET-CON 4 x 2 min ON/2 min OFF AMRAP, 6 DEADLIFT 50kg, 72 SU. #life
Crossfit: 2' for 5r: 10 side z press (1x5@5kg, 1x5@5kg, 1x5@5kg, [email protected], [email protected]). AMRAP 3': A. Max distance run, Rest 2'. B. 3 push press@10kg, 5m plate overhead walking lunges@5kg, Rest 2'. C. 5 deadlift 2x30kg, 10 plate GTOH@10kg #life
Crossfit: 2' for 3r: 10 bench press 30,35,37.5kg, 10 incline dumbbell row 2x10,12.5,15kg. AMRAP 4': 40 DB bench press 2x10kg, IRT echo bike. 2' rest. 40 US kb swing 20kg, IRT row. 2' rest. 2' plank, IRT ski #life
CrossFit SAT 2.03.2024 EMOM 30: 8 Romanian Deadlifts at 50kg, 30 sec DB/KB Reverse Lunges with 16kg KB, 8 Strict Press at 20kg, 30 sec Plank to Extended Plank, 8/side 3-point DB Row with 15kg DB, 30 sec Banded Biceps Curl #life
Crossfit: 2' for 3r: 10 back squats 50/55/60kg, 10 side band prone hamstring curls. AMRAP 12': 20 DB snatches 12kg, 15 air squats, 10 push-ups HR, 200m run #life
A 5x8x50kg ohp+
B1 3x10x20kg seated db press+
B2 3x10x35kg ez bar biceps curls+
C1 3x10x9kg db side raise seated+
C2 3x10x35kg ez bar skull crusher+
D1 3x10x59kg triceps push down+
D2x10x20kg alternating hammer curls=
#gym
A ohp 5x5x50kg+
B1 seated dumbbell shoulder press 3x10x22kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x10kg+
C2 lying ez-bar triceps extension 3x10x40kg=
D1 alternate hammer curl 3x10x18kg=
D2 rope pull down 3x10x50kg+ 
#life
A 5x8x50kg ohp
B1 3x10x18kg seated db press+
B2 3x10x35kg ez bar biceps curls+
C1 3x10x8kg db side raise seated+
C2 3x10x35kg ez bar skull crusher+
D1 3x10x54kg triceps push down+
D2x10x18kg alternating hammer curls+
#gym
A 5x8x50kg ohp+
B1 3x10x22kg seated db press=
B2 3x10x40kg ez bar biceps curls+
C1 3x10x10kg db side raise seated+
C2 3x10x40kg ez bar skull crusher+
D1 3x10x64kg triceps push down+
D2x10x20kg alternating hammer curls=
#gym
A ohp 5x5x50kg=
B1 seated dumbbell shoulder press 3x10x20kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x10kg+
C2 lying ez-bar triceps extension 3x10x35kg+
D1 alternate hammer curl 3x10x18kg+
D2 rope pull down 3x10x45kg+ #life
A ohp 5x8x40kg+
B1 seat dumbbell shoulder press 3x10x18kg+
B2 barbell curl 3x10x35kg=
C1 seated lateral raises 3x10x9kg+
C2 lying ez-bar triceps extension 3x10x35kg+
D1 alternate hammer curl 3x10x18kg+
D2 rope pull down 3x10x41kg+ #life
A1 incline bench press 5x8x50kg+
A2 pull up wide grip 5x8
B1 bench press 4x10x70kg+
B2 barbell row 4x10x50kg+
C1 cable crossover 3x12x23kg+
C2 lean-back pull down 3x12x52kg+
#gym
Crossfit: Intervals 10x90s ON/90s OFF: 5 front squat 20kg, 5 push press, 3 front squat, 3 push press, 1 front squat, 1 push press, burpee/SU (alt rounds) in rem time. 3 min extra rest halfway #life
A1 incline bench press 5x8x50kg++
A2 pull up wide grip 5x6+
B1 dumbbell press 4x10x24kg++
B2 dumbbell row 4x10x28kg++
C1 cable crossover 3x12x23kg+
C2 lean-back pull down 3x12x52kg+ #life
CrossFit: CARDIO EMOM 36’, 1st: 50s BIKE for cal, 2nd: 50s ROW for cal, 3rd: 50s DB BURPEE TO DEADLIFT, 4th: REST #life
A1 incline bench press 5x8x60kg+
A2 weighted pull up wide grip 5x6x15kg=
B1 dumbbell press 4x10x32kg+
B2 dumbbell row 4x10x36kg=
C1 cable crossover 3x12x32kg=
C2 lean-back pull down 3x12x59kg= #life
A ohp 5x8x40kg+
B1 seat dumbbell shoulder press 3x10x18kg=
B2 barbell curl 3x10x30kg+
C1 seated lateral raises 3x10x7kg++
C2 lying ez-bar triceps extension 3x10x30kg++
D1 alternate hammer curl 3x10x14kg++
D2 rope pull down 3x10x36kg++ #life
