Archivi dell'autore:progettocrossfit

WU PRIMER X3 5 POWER CL 3″ CATCH 5 FS 3″ 5 PJ 3″ CATCH REST 30″ WOD HERO “HAMMER” 5 PC 10 FS 5 PJ 20 PULL-UPS REST 30″

WU EMOM 8′ ODD 10 KB DL @16/12 10 AIR SQUAT EVEN 30″ PLANKE WOD 4 RFT 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 BB @20/15 30″ SUPERMAN 30″ HOLLOW WOD 21-15-9-3 TC 12′ DL @90/60 PULL UPS TABATA V-UP  

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