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

2020

Chewbacca

1-k Row 50 Wall Balls (9/5 kg.) 40 Box Jumps (60/50 cm.) 30 Ring Push-ups 40 KB Swings (24/16 kg) 50 MB Cleans 1-k Row

2020

Jerk Snatcher

30 Clean and Jerks 30 Snatches 40/25 kg.

2020

Dynamic & Static

1 min.: 20 Sit-ups 1 min.: Supine Plank Hold 1 min.: 15 Back Squats (60/40 kg.) 1 min.: Hold bottom of Squat 1 min.: 15 Good Mornings (20/15) 1 min.: Superman Hold 3 Rounds

2020

Max Bench Press

Bench Press 3-3-3-1-1-1 Walking Lunges 200m. FT

2020

21-15-9 to 20 minAMRAP

21-15-9 Overhead Squats (40/25 kg.) Knees-to-elbows Then, AMRAP with time remaining in 20 min.: 10 Front Squats (40/25 kg.) 10 Ring Dips

2020

2min EMOM of 10-10-10-15

10 Renegade Rows (17.5/10 lb.) 10 Push-ups 10 Inverted Ring Rows 15-m. Bear Crawl Perform 1 Round every 2 min. 7 Rounds