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Ιούλιος 2015

  /    /  Ιούλιος

rest until 16/08/20152-3 times per week, hip & shoulders mobility, 3x15 ring rows-push ups-ghd sit ups-ghd back extensions-overhead squats.strength: back squat 4x5 75%, power clean 4x5 60%, pull ups 4x10-15.30' swimming or running or another sport.

CF SPORT1. find 1 rm front squat in 15'2. find 1 rm back squat in 5'3. in teams of 3 persons, 75 power clean & press 35/15kg, 75 hand release push ups, 75 power snatch 30/15kg, 75 pull ups (partners change

CF SPORT 1. Find 1 rm strict press in 15' 2. Find 1 rm push press in 5' 3. amrap in 7' , 7 pull ups, 9 burpees, 11 push ups CF ADVANCE 1. find 1 rm dead lift snatch grip in 15' 2. find 1

CF SPORT1. 1 rm dead lift in 20'2. 4 rounds for time of 15 american swings, 15 push upsCF ADVANCE1. find 1 rm push press in 20'2. e2mom x 5, 25 push ups, 20 alternative pistol squats3. goodmornings 4x8, ghd

CF SPORT1. find 1 rm power clean in 15'2. back squat 2-2-23. strict pull ups, ring dips, good mornings, t2b, 3x8-12CF ADVANCE1. find 1 rm snatch in 20'2. ohs 2-2-2 e2mom3. for time 12-9-6-3 reps  60/35kg thruster, bar muscle up

CF SPORT1. practice double under 10'2. e2mom 12 dead lift, 9 hang power clean, 6 push press, repeat 4 rounds, bar 40kg/20kg3. 100 sit ups for timeCF ADVANCE1. practice snatch 15'2. emom 8', 1 power clean + 1 hang squat

CF SPORT1. A. front squat 3-3-3 B. overhead squat 10-10-102. emom 10', 10 american swings, 10 push upsCF ADVANCE1. thrusters 2 rm in 15', take the bar with squat clean2. A. overhead squat 7-5-3 B. snatch balance 2-2-2 every 1:30

CF SPORT1. A. strict press 5-5-5 B. push press 3-3-2-22. emom 5', 10 pull ups3. 4 rounds of 10 wall ball, 10 t2bCF ADVANCE1. A. split jerk 2-2-2-2 B. back head press snatch grip 5-5-52. A. snatch 2nd pull 2-2-2

CF SPORT1. practice clean 15'2. A. back squat 5-5-3-3 B. front squat 3-3-33. emom 5' 6-8 ring dipsCF ADVANCE1. practice snatch 15'2. every 1:30 min 2 power clean 85% x 4 sets3. A. emom 5' 3-4 ring muscle up, rest

CF SPORT1. A. dead lift 5-5-5-5 B. walking lunges 5x15m.2. 21-15-9 american swings & hand release push ups3. 4 rounds of 10 walk over the box, 10 pull upsCF ADVANCE1. front squat find 1 rm in 20'2. emom 12', 1st

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Το CrossFit είναι μία μέθοδος γυμναστικής για όλο το σώμα με καλά αποτελέσματα. Στο πρόγραμμα αυτό χρησιμοποιούνται τα καλύτερα στοιχεία και οι πιο ωφέλιμες ασκήσεις για τον άνθρωπο και την υγεία του, από διάφορα αθλήματα και συστήματα προπόνησης.

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