Archivi dell'autore:progettocrossfit

WU PRIMER X3 5 CL PULL 5 PW CL 5 CL WOD 6 SQUAT CLEAN @60/40 8 BURPEE BOX JUMP C.O 4 ROUND 30″ L-SIT 30″ PLANKE 30″ HOLLOW 30″ REST    

WU  5 ROUND OF 5 AIR SQUAT 5 DOWN e UP 5 HOLLOW ROCK WOD  AMRAP 20′ 20 WB 15 BURPEE 10 HPC 5 T2B

WU   EMOM 8′ A 10 SN PRESS B 6 JUMPING LUNGES C 45″ HOLLOW WOD  4 INTERVAL  AMRAP     4’ON      1’OFF 4 PUSH PRESS@50/35 6 C2B 8 PISTOL 10 SIT-UP  

WU PRIMER X2 5 SN HI PULL 5 MSC SN 5 PW SN WOD  4RFT 15 A.SWING@24/16 10 BURPEE 5 POWER SN@50/35

WU  4 ROUND OF 30″ HOLLOW 10 V-UP rest30″ WOD  AMRAP15′ 30 DU 15T2B 1 ROPE CO TABATA RING ROW

WU PRIMER X2 5 CL PULL 5 POWER CL 5 HANG SQUAT CL 5 FS WOD HEAVY DAY find your 1RM off CL 1 PC+1MSC+1 FS then AMRAP 8′ 7HSC @60% of 1RM 5HSPU  

WU 3 ROUN 5  A.SQUAT 30″ ARCH BODY WOD 10 RFT TC 18′ 10 WB 7 DL @40/60 4 RING DIP CO 5 ROUND ME STR K2E REST30″

WU  PRIMER 5 HANG HI PULL 5 HANG MUSCLE 5 HANG POWER CL WOD  MET TC 22′ 800 MT RUN 21 HPC 50/35 21 BJ 21 A.SWING 400 MT RUN 15 HPC 50/35 15 BJ 15 A.SWING 200 MT RUN 9 HPC 50/35 9 BJ 9 A.SWING

WU PRIMER X3 CLEAN PULL 3″ START 5 POWER CLEAN 3″ CATCH PUSH JERK 3″ TOP 5 WOD  FT TC 20′ 13-11-9-7 CeJ @50/35 K2E 400 MT AFTER EACH SET

WU 3 ROUND OF 10 FS 3″ BOTTOM 5 VERTICAL JUMP 30″ PLANKE HOLLOW WOD AMRAP 20′ 400 MT RUN 20 MC@9/6 20 BJ 20 WB CO NOES E TOES 5X30″    30″REST