Roman Atanasov, Author at CrossFit Serdika - CrossFit in the heart of Sofia

2021

Sit-up KB Swing Lateral Step-ups

40-30-20-10 Sit-up KB Swing (24/16 kg.) Stationary Lateral Step-ups (60/50)

2021

8 Back Rack Rev. Lunge (70/50 kg.) 16 Box Jumps (76/60 cm.) Perform 1 Round every 3 min. 5 Rounds

2021

3 Power Cleans (60/40 kg.) 6 Push-Ups 9 Air Squats AMRAP in 3 minutes Then Rest 1 minute Repeat 5 times

2021

Deadlift 5-5-5-5-5

2021

For Time: Thrusters 20 reps Sumo Deadlift High-Pull 20 reps Push Jerks 20 reps Overhead Squats 20 reps Front Squats 20 reps barbell M/F (40/25)

2021

In Partners: While Partner 1 Runs 400 m Partner 2 needs to perform 3 heavy Hang Squat Snatch (unbroken) during that time. Switch for AMRAP 20 min.