Go Go Go!

warm up Technique 15kg bar

snatch
drop snatch
OHS
Snatch low pull
Snatch high pull
Front squat

3x8 ecah exercise 2 sets

WOD 4 rounds of:

1 c& j
10 box jumps
8 Clap push ups CTF
10 TTB

Power of 3

warm up...:3 rounds of:

100 jump ropes
15 jumpings jacks
5 burpees




Stretching 5 min



WOD:

1. 100 push uips
2. 50 prisoner squat
3. 50 sit ups with MB 4kg


1.50 burpees
2. 50 Deadlifts 45kg
3.50 Sit ups side to side


1. 25 +25 walking Lunges
2. 50 Thrustes
3. 100 sit ups

Military WORKOUT

1) Bench press* or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups or pulldowns - 1:00
4) Run - 3:00
5) Military press* - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Run - 3:00
9) Tricep extensions.- 1:00
10) Leg extensions - 1:00 ( repeat squats with weights)
11) Leg curls - 1:00 ( repeat lunges with weights)
12) Situps - 2:00
13) Crunches - 2:00
14) Stretch

Pain or NO Pain

FRAN DAY

Warm up as we know...


WOD _ FRAN_ PAIN KILLER

21-15-9 Rxed of course!


30kg:F/40kg:M

Thrusters
Pull ups

Trapped..

AMPRAP: 20min

every min in the min 3 reps of Burpees

12 Squat
10 Sit ups
8 push ups
6 pull ups
4 THrusters 30kg


Love the pain

Primal Volos- CrossFit Hellas

warm up : 500 row / 1200m run

Stretching 20min (lol)

WORKOUT:

6 ROUNDS for time of:

5 M: RING HSPU F: HSPU (F)

7 Clean Low Pull M:60kg F:30kg

25 Sit Ups

250m Run Sandbag on Shoulders M:40kg /F: 20kg

 

Special Thanks to Primal CrossFit Volos and Mr. Rigas!

ΗΕLEN

 10.00 am at Crossfit Hellas  we will go on stadiun Kallithea!

Helen just Called me and she wants to have a meeting!!

She will Kick our ASSES!!!:)

3 Rounds For Time:

400m Run

21 KB Swings

12 Pull ups