Archivi dell'autore:progettocrossfit

WU EMOM 8′ ODD 10 KB DL @16/12 10 AIR SQUAT EVEN 30″ PLANK WOD 4RFT 400 MT RUN 10 KB SN 5+5 ALT ARM@24/16 15 BURPEE 20 GOBLET SQUAT @24/16  

WU 4 ROUND OF 5 GOOD MORNING with BB 20/15 30″ SUPERMAN 30″ HOLLOW WOD 21-15-9-3    TC12′ DL @90/60 PULL UP CO TABATA V-UP  

WU EMOM 8′ ODD 5 MED BALL CL + 5 DOWN 2 UP EVEN 5 MSC SN 5 PW SN 5 DEEP PW SN WOD  9RFT  TC 16′ 9 WB 9/6 6 BURPEE 3 PS @50/35 CO  TEAM X2 100 SIT UP

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

WU PRIMER X3 empty bar 5 Muscle CL 5 POWER CLEAN 5 HANG SQUAT CLEAN 5 PUSH JERK WOD heavy day 15′ find your 1 RM OF: 1 PC + 1 HSC +1 PJ then AMRAP 7′    70% 1RM 3 PC 6 HSC 9 PJ

WU PRIMER X3 5 CL PULL 5 MSC CL 5 PW CL WOD  AMRAP 15′ LADDER UP 3-6-9…..PC @50/35 3-6-9….BURPEE LAT 3-6-9….A.SWING

WU 4 ROUND OF 5 FS empty bar 5 PP empty bar 30 SU WOD AMRAP 15′ THRUSTERS 10 @40/25 PULL UP 15 DU 20 CO  6 ROUND OF 30″ HOLLOW 30″ SUPERMAN

W.U. PRIMER X3 5 HANG SN HI PULL 5 HANG MUSCLE SN 5 HANG SN BAND WOD 15-12-9-6-3      TC 12′ HPS @40/25 RING DIP C.O. FT    150 SIT UP    TC 7′

WU EMOM 8′ ODD 30″ HS HOLD EVEN 10 GOOD MORNING BAND 10 SN BAND WOD FT                  TC 17′ 20-18-16-14-………..2 A.SWING @24/16 10-9-8-7-………..1 HSPU every 2′:30″ BURPEE TABATA PUSH UP    

WU 4 ROUND OF 5 SH PRESS EMPTY BAR 30″ HOLLOW WOD AMRAP 5′ BI 400 MT RUN then 7 PJ@50/35 7 K2E                                         rest 1′ AMRAP 5′ BI 400 MT RUN then 6 PJ@50/35 6Continua a leggere “Martedì 5/4/16 GW”