#takoworkout

[blogtakome]

 Workout:

Warm-up 3 rounds:

20 shoulder rotation

20 lunges

10 push-ups

20 sit-ups

EMOM 20 min

80%х5 bench press 25 kg

70 jumping rope

AFAP (~20:30)

3 rounds:

40 cals row

20 knees to elbows

10 snatches 20 kg

[blogtakome]

Crossfit: 2nd month 4th week 1st workout

This one was extremely hard for me. My body didn’t finish its recovery after sunday workout. So I needed too much time to catch a breath between exercises. 

Workout:

Warm-up 3 rounds:

50 jumping rope

15 hyperextension

10 press behind neck barbell 10 kg

20 knees to elbows

EMOM 12 min

4 squat snatch barbell 25 kg

12 lunges barbell 25 kg

7 strict pull-ups

21-18-15-12 for time

3 rounds:

21 wall ball 6 kg

18 cals row

15 box jump

12 dumbbell snatch 15 kg

(21:30 min) 

[blogtakome]

It was an easy workout today.

Crossfit: 2nd month 4th week 2nd workout

Workout:

Warm-up 3 rounds:

10 clean barbell 10 kg

15 goblet squat Kettlebell 8 kg

10 hand-release push ups

15 kipping

5 clean 75%х5 32,5 kg

5 Jerk 65%х5 30 kg

5 shoulder press 75%х5 32,5 kg

For time (~15 min)

dead lift 15-12-9-6-3 barbell 45 kg

knees to elbows 30-24-18-12-6

3 rounds:

1,5 min plank

30 sec rest

[blogtakome]

Crossfit training. 

My trainer was at the competition that day and gave us a day off. But we didn’t want to skip a workout, so we planned and completed it without him :D

Warm-up 3 rounds: 

10 shoulder dislocations with stick

25 squat snatch with stick

20 sit-up

15 push-up

Squat snatches: 3 x 4 

20 kg - 22,5 kg - 25 kg (4)

Sholder press: 5 x 4 

20 kg - 22,5 kg (4)

Back squat :

85% 3 x 5

45 kg - 47,5 kg - 50 kg (3)

21 - 15 - 9  (~7min)

Stretching 15 kg

Kettlebell swing 12 kg

Run 1 km