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1 . e2mom x 5, 1 power snatch + 1 hang power snatch 2 . 3 rounds for time of 100 du / 150 su 30m walking lunges 20 t2b / 20 vups 10 strict hspu / 20 hand release […]

1. E2mom x 4 5 hang power snatches + 5 strict t2b 2. E2mom x 4 5 ohs + 5 strict press 3. E3mom x 3 8 bench press + 15 push ups 4. E3mom x 3 8 bend over […]

In teams of 2 3 rounds of 25/20 cal row each 50 wall ball split reps as you want 25/20 cal Bikeerg each 50 kb swings split reps as you want 25/20 cal skierg each 50 burpees split reps as […]

1. E2mom x 5, 1 power clean + 1 hang squat clean 2. For time 15-12-9 reps of thrusters and t2b, then 15-12-9 reps of front squats and pull ups 3. 3 sets of 10 barbell biceps curl and 10 […]

Barbell lovers 1. E1,5mom x 4, 4 muscle snatches 2. E1,5mom x4, 4 hang power snatches 3. E3mom x4, superset 10 bench press + 15 push ups 4. 4 sets of 15 triceps dips

1. E2mom x 5 2 hang squat snatches 60-85% 2. 18 min time cap 50/42 cal row 40 hspu / 60 push ups 30 bbjo 20 devil press one db 10 muscle ups / 20 dips

1 . e2mom x 5 5 strict press, 70-80% 2 . emom 20 min 1st min 13/9 cal row 2nd min 15 kb swings 3rd min 10 box jumps over 4th min 2 legless rope climbs

BARBELL LOVERS 1 . E2MOMX 4, 5 HANG POWER CLEAN 2 . E2MOM X 4, 8 BACK STEP LUNGES 3 . E4MOM X 4, 5 ONE LEG DEAD LIFTS + 8 BULGARIAN SPLIT SQUATS (OPTIONAL BAR / BACK RACK) 4 […]

1 . e2mom x 5 1 squat clean + 1 front squat, 60-80% 2 . 3 rounds of 15 c2b pull ups + 10 hang power snatches 3 . 3 sets of 20 starfish + 20 alternative leg raises + […]

BARBELL LOVERS 1 . E2MOM X 4, 5 HANG POWER SNATCHES 2 . E2MOM X 4, 8 SNATCH PULL (BAR BELLOW THE KNEE – DON’T TOUCH THE GROUND) 3 . E4MOM X 3, 12 DB BENCH PRESSES + 15 DIAMOND […]

1 . e2mom x 5 5 back squats 70-80% 2 . 2 rounds of 10 thrusters + 25 t2b + 10 thrusters rest 1 min 15 s2o + 50 du / 100 su + 15 s2o rest 2 min

1 . e2mom x 5 1 squat snatch + ohs 70-85% 2 . 10 min amrap of 8 burpees box hump over 4 wall walks / 8 m hs walk 16 db hang power clean & jerks 3 . 3 […]

1 . e2mom x 4 8 strict press 60% 2 . e2mom x 4 8 push press 3 . 3 rounds of 1 min row 1min sit ups 1 min box step overs with a kb 1min wall ball 1 […]

1 . e2mom x 5 1 squat clean + 1 front squat 2 . e2mom x 4 10 dead lifts 50-60% 3 . 30-20-10 reps of 1 arm oh walking lunges with a db alternative db snatches

1 . gymnastic practice emom 5 min 15sec straight hands ring support emom 5 min 15 sec bottom ring support emom 5 min 5 kip swings 2 . emom 16 min 1st min, 12/9 cal row 2nd min, 10 t2b […]

Engine In teams of 2 5 rounds for time of 36/28 cal Bikeerg 36/28 cal row 36/28 cal Skierg 36/28 cal air bike Men split reps 18-18 Women 14-14 Time cap 45′  

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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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