[crossmeli]

2016.10.03.

Snatch Balance 3x4 30kg Power Snatch + Hang Snatch 3x2+1 35kg                                                   3x1+1 40kg Snatch High pull (pause) 3x3 50kg Snatch DL 3x4 70kg Back squat 3x4 60kg                     3x3 65kg Back extension 5x8 (10kg)

[crossmeli]

2016.10.01.

Power Snatch + Hang Snatch3x3 35kg                                                3x2 40kg Power Clean + Hang Clean 3x3 50                                            3x2 55kg Front squat 6x3 50 DL (pause) 5x6 65kg Press behind neck 5x5 25kg

[crossmeli]

2016.09.30.

Snatch balance 5x6 25kg Squat Snatch 3x2 40kg                        3x1 45kg Squat Clean 3x2+2 55kg                       3x1+1 60kg Snatch DL (pause) 5x6 55kg Front Squat 6x3 50kg Back extension 5x8 (10kg)

[crossmeli]

2019.09.26.

Split Jerk 3x3 45kg                3x2 50kg Clean from the blocks (high pull+ squat clean) (37/34) 3x2+1 50kg                                                                                         3x1+1 55kg DL (pause) 5x6 65kg Press 5x6 30kg

[crossmeli]

2016.09.24.

Snatch Balance 5x6 25kg Snatch from the blocks (high pull+ squat snatch) (18/14) 3x2+1 35kg                                                                                             3x1+1 40kg Snatch DL 5x6 55kg Back squat 3x4 50kg                    3x3 55kg

[crossmeli]

2016.09.23.

Power Snatch + Hang Snatch3x3 35kg                                                 3x2 40kg Power Clean + Hang Clean 3x3 50                                             3x2 55kg Front squat 6x3 50 DL (pause) 5x6 65kg Press behind neck 5x5 25kg

[crossmeli]

2016.09.19.

Snatch balance 5x6 25kg Squat Snatch 3x2 40kg                         3x1 45kg Squat Clean 3x2+2 55kg Snatch DL (pause) 5x6 55kg Front Squat 6x3 50kg Back extension 5x8 (10kg)

[crossmeli]

2016.09.17.

Split Jerk 3x3 45kg                 3x2 50kg Clean from the blocks (high pull+ squat clean) (37/34) 3x2+1 50kg                                                                                          3x1+1 55kg DL (pause) 5x6 65kg Press 5x6 30kg

[crossmeli]

2016.09.16.

Snatch Balance 5x6 25kg Snatch from the blocks (high pull+ squat snatch) (18/14) 3x2+1 35kg                                                                                              3x1+1 40kg Snatch DL 5x6 55kg Back squat 3x4 50kg                     3x3 55kg Back extension 5x8 (10kg)

[crossmeli]

2016.09.12.

Power Snatch + Hang Snatch3x3 35kg                                                  3x2 40kg Power Clean + Hang Clean 3x3 50                                              3x2 55kg Front squat 6x3 50 DL (pause) 5x6 65kg Press behind neck 5x5 25kg

[crossmeli]

2016.09.08.

Pliometrikus Box Jump 4x8 Snatch Balance 4x4 30kg Snatch high pull+ Squat Snatch 5x2+2 40kg Clean high pull+ Squat Clean + Split Jerk 5x2+2+1 50kg Front squat 5x3 50kg

[crossmeli]

2016.09.05.

Pliometrikus Box Jump 4x6 Power Snatch 3x2 35kg                         3x1 40kg Power Clean 3x2 45kg                       3x1 50kg Back squat 6x2 60kg

[crossmeli]

2016.08.29.-09.03.

Tourism camp (Balaton)

[crossmeli]

2016. 08. 08.

Back Squat 5x2 67,5kg Shoulder press 4x5 30kg Press(behind the neck) 3x4 27,5kg Strict pull-ups 4x3 Row 1000m One leg squat (TRX)

[crossmeli]

2016.06.27.

Run 3km

2x10/10 Military press (12kg KB) 2x15 Goblet Squat 2x10/10 Row with KB  2x60 sec Plank 2x10/10 One leg deadlift 

[crossmeli]

2016.06.25.

Shoulder press 5x6 30kg Muscle snatch 6x4 32,5kg DL 4x4 75kg Muscle Clean 5x4 45kg DL (pause) 4x4 85kg Row 4x6 35kg

[crossmeli]

2016.06.23.

Tire flip Military press (12kg KB) 1-1-2-2-3-3...-10-10 Deep row (TRX) 3x10

WOD1: AMRAP 8′ (with Korni)  10 DL 42,5kg   5 Power Clean 42,5kg   1 Wall Climb 

WOD2: TC 8′ (with Korni)  20/25/30 TTR                 KB Snatch (12kg) Remaining time:   10 DL 70kg  10 Hand stand (5sec)  10 Goblet squat 20kg

Result: 6 rounds + 8 Hand Stand

+20 Bar facing burpee in couples