Archivi dell'autore:progettocrossfit

WU  3 ROUND OF 5FS 3″ BOTTOM 5PP 3″ TOP 5 DOWN 2 UP AMRAP 25′ 50 DU then 3 round of 1o THRUSTERS@40/25 8 BURPEE LATERAL 6 RING DIP

WU EMOM 6′ ODD 2 SH PRESS 2″ TOP 2 PUSH PRESS 2″DIP 2″ TOP 2 PUSH JERK 2″ DIP 2″ TOP 2″ CATCH EVEN 40″ HOLLOW WOD  LADDER-UP 14′ 3-6-9….STOH 2-4-6….BOX JUMP 1-2-3….C2B SEAT LEG RAISE 5X15  

WU Primer x4 5 HANG HI PULL 5 MUSCLE CL 5 HPC WOD FT    TC 20′ 17-15-13-11-9-7 WB 7-9-11-13-15-17 HPC @50/35 400 MT EVERY 2 SET SPRINT 10X20 M1  

W.U. 3 ROUND OF KET 5 CLEAN dx @16/12 5 PP dx 5 CLEAN sx @16/12 5 PP sx AMRAP 15′ 8 GOBLET SQUAT 7 T2B 12 CeJ 7 BURPEE 16 A.SWING C.O. HOLLOW HOLD 8X30″ ON 30″ OFF  

WU EMOM 8′ ODD 15 MC EVEN 10 MUSCLE SN 5 DOWN e UP AMRAP 25′ 30 WB @9/6 20 BURPEE 10 HPS @40/25

WU 3 ROUND WITH BAND 10 GOOD MORNING 10 AIR SQUAT 10 SH.PRESS WOD HEAVY DAY  AMRAP 12′ 15 DL @50/35 10 PC 5 PP CO STRICT PULL UPS 5XME rest 30″  

WU PRIMER X3 5 SN HI PULL 3″ START 5 MUSCLE SN 3″B 5 POWER SN 3″ CATCH TEAM WODx2 40 ps @40/25 40 BURPEE 40 K2E 400 MT RUN 30 PS 30 BURPEE 30 K2E 400 MT RUN 20 PS 20 BURPEE 20 K2E 400 MT RUN    

WU 4 ROUND OF 5 AIR SQUAT 3″ BOT 5 DOWN 2 UP 5 RUSSIAN SWING 16/12 WOD 5RFT  TC 15′ 15 A. SWING @24/16 10 BURPEE LATERAL BAR 5 OHS @50/35 CO 100 PUSH UP  

WU  EMOM8′ ODD 30″ HS HOLD EVEN 8 STEP UP 8 VERTICAL JUMP WOD FT 10-9-8…..1 HSPU BOX JUMP PLANKE HOLLOW 5X30″ ON 30″ OFF  

WU 3 ROUND OF 10 GOOD MORNING 30″ HOLLOW 30″ SUPERMAN WOD AMRAP 15′ 9 T2B 15 SDLHP @40/25 21 D.U. CO  STRICT PULL UPS 5XME rest30″