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Warm up 7 min amrap for quality 6 kb snatches each hand 8 air squats 16 star fish 1. E2mom x 4 10 strict press 2. E2mom x 4 10 dead lift 3.  10 min amrap 8 kb snatches each […]

1. E2mom x 4 1 squat clean + 1 hang squat clean + 1 front squat 2. For time 500m run 50 wall ball 100 du or 150 su 500m run 10 ring muscle-ups or 20 pull ups + 20 […]

1. E3mom x 5 8 bench press + 8 chin ups 2. 8 min time cap for 24-18-12-6 back step lunges with 2 kb or db 12-9-6-3 hang power clean, add 10/5 kg after every round ex. 40-50-60-70 kg 3. […]

1. E2mom x 4 3 hang power snatches + 3 ohs 2. For time 30 box step-ups 40 t2b 50 alternative db snatches 3. 3 sets of 7-10 hspu or pike push ups + 2-3 wall walks rest 90 sec

1. E2,5mom x 4 10 bench presses 2. Emom 10 min 1st min 40 sec on a machine 2nd min choose one gymnastics move ex. Bar muscle ups or hspu or hs walk or rope climbs for a number of […]

1. E2mom x 3 10 strict press 2. E2mom x 3 8 push press 3. In teams of 2, 10 min amrap 20 db thrusters 20 pull ups Split reps as you want

1. E2mom x 5 3 hang power clean + 3 front squats 2. 7 min ladder 1-1, 2-2, 3-3, 4-4,… etc hang power clean and jerk Burpees over bar 3. Choose one of the follow Option 1 3 sets of […]

1. E1,5mom  x 3 5 muscle snatches 2. E1,5mom x 3 10 floating snatch pull 3. Emom 5 min 5 hang power snatches 4. 7 min ladder 1-1, 2-2, 3-3, 4-4,…… etc kb swings and wall ball

1. E2mom x 4 4 front squats 2. 8 min amrap 8 hang power clean 8 hspu or 10 hand release push ups 16 back step lunges 3. 3 sets of 10 db bend over row – rest 30 sec […]

1. E3mom x 4 8 bench presses + 1 L-sit rope climb 2. 3 rounds for time of 15 burpees box jumps over 10 hang power clean 15 hspu or 30 hand release push ups

1. E2mom x 4 2 hang squat clean 2. E2mom x 4 4 push jerks 3. in teams of 2, 10 amrap 10 synchronized burpees 20 thrusters 10 bar muscle ups or 20 pull ups

1. E3mom x4 8 dead lift + 5 weighted pull ups 2. Emom 20 min, 40” work – 20” rest intervals 1st min calls on a machine, use the same machine for all rounds 2nd min burpees 3rd min kb […]

1. E2mom x 5 1 hang power snatch + 1 hang squat snatch + 2 ohs 2. E1,5mom x 4 1 set max rep hspu or max meters hs walk 3. 21-15-9 reps for time of Front squats and push […]

1. E2,5mom x 4 8 bench press 2. Emom 10 min 1st min 9 hang power snatches, remaining time max burpees over bar 2nd min 9 ohs, remaining time max burpees over bar 3rd min 8 hang power snatches, remaining […]

1. E2mom x 5 1 clean and jerk + 1 front squat 2. In teams of 2, 18 min amrap partner 1 runs 500 m partner does amrap db DT and Chelsea, each partner after running continues from the point […]

1. E2mom x 4 5 push press 2. E2mom x 4 8 dead lift 3. 10 min amrap 10 alternative db snatches 10 hspu or 10 hand release push ups 15 wall ball

5 rounds – 35 min total time time cap 40 sec for all exercises, 20 sec minimum rest 1st min 13/9 cal row 2nd min 2×7 meters sled push 3rd min 13/9 cal bike 4th  min 11 burpees 5th min […]

1 . e2mom x 4 1 squat clean + 1 jerk + 2 front squats 2 . e2mom x 4 8 dead lifts 3 . 8 min amrap for this ladder Alternative db snatches and step over the box 2-2, […]

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WHAT IS CrossFit?

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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