Archivi dell'autore:progettocrossfit

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″  

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