top of page

CROSSFIT

Updated: Dec 3, 2022

‎تمرين يوم الشهيد

PARTNER CHALLENGE

METCON 1

“Half Iron Triathlon”
1-11 reps of Linda:
For time:
Deadlift 
Floor Press 
Squat Clean 
Start with deadlifts and continue with floor presses and squat cleans. Repeat until you finish all reps from 1-11.


TEAM METCON 


For Time (with a Partner)
1000m machine
40 Thrusters
30 Chest-to-Bar Pull-Ups
While athlete 1 do Row, Athlete 2 grab the bar # BW. Do 1 Deadlift and stay in hold Position Untill failure. If 2 drop the bar, 1 stop row. When every two end The 1000 meters, move in 50 thrusters and Chest to Bar Synchro.

METCON 3


“MARTYR”
For Time
30 Double Unders / 60 SU
30 Cal Row
30 Pull Ups
30 Handstand Push-Ups / HRPU
30 Toe To Bar / Knees to elbow
30 Double Unders / 60 SU
30 Cal 
30 Wall Balls 
30 Kb Swing
30 Dumbbell Hang Power Clean And Press 
30 Double-Unders / 60 SU
30 Cal
30 Burpees 
30 kb Walking Lunges

Cash Out 2000m


49 views0 comments

Recent Posts

See All

Comments


bottom of page