Archivi dell'autore:progettocrossfit

WU    PRIMER X3 5 CLEAN PULL 5 MUSCLE CLEAN 5 POWER CLEAN WOD   FT  21-18-15-12-9-6-3    TC 16′ POWER CL@60/40 WALL BALL @9/6  

WU EMOM 5′ 1′ 10 LOADED STEP UP @16/12 2′ 10 STRICT SH PRESS 3′ 15 V-UP WOD  8RFT    TC 16′ 8 PUSH PRESS@50/35 8 BOX JUMP 1 ROPE CLIMB    

WU 4 ROUND OF 30″ SIDE PLANKE 30″ REST WOD   FT 21-15-9-3   TC 12′ DL@90/60 PULL-UPS 30 DU AFTER EACH SET CO  SEATED LEG RAISE 5X15

WU   EMOM 10′ ODD 5FS 3″ BOTTOM 5 PP 3″ TOP EVEN 30″ HOLLOW WOD   AMRAP 12′ LADDER UP 3-6-9-12 THRUSTERS@40/25 2-4-6-8 RING DIP CO  STRICT K2E 5X ME

WU 5 R 10 LUNGES 10 GOOD MORNING WITH BAND 30″PLANKE WOD    6RFT   TC 15′ 18 A.SWING @24/16 12 BURPEE 6 PISTOL SQUAT ALT LEG CO  100 PUSH UP   TC 8′

WOD      FT 18 DL @50/35 15 BOB 12 STOH 9 RING DIP 400 MT RUN 15 DL 12 BOB 9 STOH 6 RING DIP 400 MT RUN 12 DL 9 BOB 6 STOH 3 RING DIP 400 MT RUN

WU  PRIMER X3 5 HANG SN PULL 5 HANG MUSCLE SN 5 HANG POWER SN EMPTY BAR WOD    FT 25/20/15/10/5 HANG POWER SN 10 BBJ AFTER EACH SET C.O. 10 WALL CLIMB

WU   3 ROUND: 30″ HOLLOW 30″ SUPERMAN 30 DL WOD     6RFT    TC 18′ 8 PULL-UPS 12 KT CLEAN (6R+6L) @24/16 24 D.U. C.O. 100 HOLLOW ROCK     CT 5′

WU 4 ROUND: 5 FS  from the ground 5 PUSH UP 30″ HOLLOW HOLD AMRAP 12′ LADDER UP 3-6-9-12-15…..FS@60/40 2-4-6-8-10……STRICT HSPU

WU     PRACTICE: SPLIT JERK WOD    FT  12-9-6-3            TC18′ SJ @60/40 BURPEE LATERAL BAR 400 MT RUN C.O. 150 SIT UP