Archivi dell'autore:progettocrossfit

WU EMOM 8′ ODD 5 MEDBALL CLEAN + 5 DOWN 2UP EVEN 5 MUSCLE SN 5 POWER SN 5 DEEP POWER SN WOD 9RFT TC16′ 9 WB @9/6 6 BURPEE 3 PS @50/35 CO TEAMX2 100 SIT-UP

WU 4 ROUND OF 5 AIR SQUAT 3″ BOTTOM 10 HINDU PUSH UPS 20″ PLANKE WOD AMRAP 25′ 400 MT RUN 30 AIR SQUAT 15 PUSH UPS 1 ROPE

WU PRIMER X3 empty bar 5 MUSCLE CLEAN 5 POWER CLEAN 5 HANG SQUAT CLEAN 5 PUSH JERK WOD  HEAVY DAY  IN 15′ FIND YOUR 1RM OF: 1PC+HSC+1PJ then  AMRAP 7′       70% 1RM 3 PC 6 HSC 9 PJ

WU PRIMER X3 POWER CL 3″ CATCH DEEP POWER CL 3″ CATCH SQUAT CL 3″ BOTTOM WOD HERO “BADGER” 3RFT 30 SQUAT CL 30 PULL-UPS 800 MT RUN

WU 5 ROUND OF 5 MC 5 THRUSTERS 5 SQUAT JUMP 30″ REST WOD 4RFT TC 22′ 400 MT RUN 30 D.U. 20 WB 10 BOX JUMP CO STRICT PULL-UPS 5XME 30″ REST

WU EMOM 6′ ODD 5′ DL EMPTY BAR EVEN 30″ NOSE 2 TOES WOD 5 ROUND OF 3′ ON 1’OFF 17 A.SWING 24/16 10 DL @90/60 3 WALL CLIMB

WU 3 ROUND OF 10 POWER CL 3″ CATCH 10 DOWN e UP 10″ HOLLOW ROCK WOD AMRAP 20′ 800 MT RUN then 12-9-6 Ce J@50/35 V-UP 800 MT RUN then AMRAP BURPEES

WU  PRIMER X3 5 SN HI PULL 5 MUSCLE SN 5 POWER SN WOD LADDER 10-1 TC 15′ POWER SN @50/35 LUNGES BB IN FRONT RACK CO STRICT  RING DIP 5XME REST30″

WU 3 ROUND OF 5 SQUAT 3″ BOT 30″ HOLLOW 5 DOWN e UP 30″ ARCH BODY  aka SUPERMAN WOD AMRAP 20′ 20 AB MAT SIT-UP 15 A. SQUAT 10 BURPEE JUMP AND TOUCH @15cm 5 T2B 1 ROPE CLIMB

WU PRIMER X3 5 POWER SN 5 DEEP POWER 5 SQUAT SN WOD 10 RFT TC 16′ 7 A.SWING @24/16 5 HSPU 3 SQUAT SN @50/35