22
01
2019
Overs-unders-db snatch-MB sip-up Toss
10 Rounds FT of: Over-unders 4 reps 60/50cm. Alt. 1-arm DB Snatch 6 reps 22.5/15 kg. Med. ball Sit-ups Toss 9/6kg
21
01
2019
21-15-9 Overhead & TTB
А) 5 – 5 – 5 – 5 – 5 reps of: Overhead Squats (60-70% of 1 RM) B) 21 – 15 – 9 reps of: Overhead squat (50/35) Toes to bar C) Part of Cool Down: Tabata – Side planks (left/right)
20
01
2019
CrossFit Serdika Grand Opening
On January 4th the official grand opening of the newest CrossFit box in Sofia. CrossFit Serdika is fully equipped and is ready for daily doses of workouts. The Box is located at sector “V” at National stadium “Vasil Levs...
20
01
2019
10AMRAP Med ball Clean – Push ups
A) 3-3-3-3 reps of Front Squats@80-90 B) 10min. AMRAP Med. ball Clean 7 reps Push-ups 8 reps
19
01
2019
DB Push Press- Double unders – DB Step-ups
A) 10min. EMOM odd Deadlifts 8 reps @60 even HSPU 8 reps 5 rounds each B) 3 Rounds FT DBx2 Push press (20/15) kg. 20 reps Double unders 50 reps DBx2 Box Step-ups (20/15) kg. 20 reps Double unders 50 reps Time CAP 20min.
18
01
2019
Row-row-row
3 Rounds FT: 500m. Row – 1 min. rest 250m. Row – 2 min. rest
17
01
2019
Grace – 30 Clean&Jerks
A) 2 Rounds for max reps In 2min 20/15 Cal Row Max reps Push-ups Rest 2min In 2 min 20/15 Cal Bike Max distance Farmers Carry 2 x 32/24 kg. (10m) Rest 2min B) Grace 30 Reps For Time Clean and Jerks 60/40 kg.
16
01
2019
Wall ball-Power Snatch-Box Jumps
A) EMOM 10min. 1 power snatch + 3 overhead squats (85%-90% of 1rm power snatch) B) 21 -18-15-12-9 reps for time: wall balls 9/6 kg. power snatches 35/25 kg. box jumps 60/50 cm. Time cap – 20.00 min.
16
01
2019
FT: 30-20-10 reps of Thrusters and burpees
А) 10 min. AMRAP 1 Press – 2 Push-Press – 1 Front Squat – 1 Thruster B) For time: 30-20-10 reps Thrusters Burpees over the bar
16
01
2019
Pistols – TTB – KB Swings
А) In 20 minutes: 7 back squats @66% max reps chin ups 5 back squats @70% max reps chin ups 3 back squats @74% max reps chin ups 7 back squats @ 68% max reps chin ups 5 back squats @72% max reps chin ups 3 back squats @7...
14
01
2019
Ass n’ ABS Annie
FT: 50 – 40 – 30 – 20 – 10 Lunges Sit-ups Rx – with a barbell in front rack 20/15kg.
12
01
2019
Hang Power Snatches
A) 10min EMOM 1 Power snatch + 1 Hang Power Snatch b) AMRAP 8min Hang Power Snatches 30/20 25 Double Unders for each break
11
01
2019
Row-Box Jumps-DB cleans
A) 3 rounds of 2min EMOM 10 Front Squat @ 65% max reps strict toes to bar 2min rest into B) 5 rounds for time 21/18 Cal Row 15 Box Jumps 60/50cm. 9 DB hang squat cleans 20/15kg.
10
01
2019
Deadlifts 5×5
Deadlift 5- 5- 5- 5 reps between rounds: Strict ring dips 5- 5- 5- 5 reps sc. bench press