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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
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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
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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
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Crossfit: 2' for 5r: 10 side z press (1x5@5kg, 1x5@5kg, 1x5@5kg, 1x5@7.5kg, 1x5@7.5kg). 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
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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)
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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
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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.
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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
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CrossFit: A. 4 sets 5 PUSH PRESS, 45s rest; B. 4 sets 15 KB RDL, 45s rest; C. 4 sets 8 CLOSE GRIP FLOOR PRESS, 45s rest; D. 5min AMRAP SINGLE DB BICEPS CURL 10kg, 1min rest; E. 5min AMRAP PLATE OH SIT UP 5kg
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Heavy Crossfit day: Back Squat @ 160kg, Shoulder Press @ 60kg and Deadlift @ 175 kg
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3x15x16kg goblet squat 3x10x16kg RFESS 3x15x push ups 3x10x8kg renegade rows 3x12x8kg side raises 60-45-45 sec plank 3x15x leg raise
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low bar squat 3x8x65kg high bar pause squat 3x10x55kg sumo deadlift 3x8x100kg RFESS jumps 3x10x10kg one arm db row 3x15x26kg
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low bar squat 3x8x85kg small pause squat 3x10x75kg sumo deadlift 3x8x130kg RFESS jumps 3x10x18kg one arm db row 3x15x34kg
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CrossFit: CARDIO EMOM 36’, 1st: 50s BIKE for cal, 2nd: 50s ROW for cal, 3rd: 50s DB BURPEE TO DEADLIFT, 4th: REST
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low bar squat 3x8x70kg small pause squat 3x10x60kg sumo deadlift 3x8x110kg RFESS jumps 3x10x12kg one arm db row 3x15x28kg
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low bar squat 3x8x80kg small pause squat 3x10x70kg sumo deadlift 3x8x125kg RFESS jumps 3x10x16kg one arm db row 3x15x32kg
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low bar squat 3x8x85kg small pause squat 3x10x75kg sumo deadlift 3x8x110kg RFESS jumps 3x10x10kg one arm db row 3x15x30kg
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low bar squat 3x8x60kghigh bar pause squat 3x10x50kgsumo deadlift 3x8x90kgRFESS jumps 3x10one arm db row 3x15x20kg
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2 sets of 5, 1 AMRAP set: Chinups (body weight), Deadlift (155lbs), Overhead press (80lbs) !private
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Crossfit intro training 2/3
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