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

2020

Front

5 Front Squats (80/60 kg.) 30-sec. Front-rack Hold 10 DB Hang Split Cleans (17.5/10 kg.) 5 Rounds

2020

DU HSPU Row

2 min. Double-unders 2 min. HSPUs 2 min. Row 3 rounds

2020

Power Snatch 5-3-3-1-1-1

Power Snatch 5-3-3-1-1-1 15-12-9 Power Snatches (40/25 kg.) Burpees

2020

Friendly Fran

21 Thrusters(50/40) 21 Chest-to-bar pull-ups 3 Rounds

2020

Sprint Over-unders

Every 3 min. complete: 12 Over-unders 12 Back-rack Walking Lunges (50/35 kg.) 12 min. (4 Rounds)

2020

Plate

10-20-30-40-50… Plate Good Mornings (25/15 lb.) Plate Russian Twists Box Jumps (60/50 cm.) Plate Ground-to-overheads Plate Overhead Sit-ups As far as possible in 30 min.