Archivi dell'autore:progettocrossfit

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

WU 4 ROUND 30″ HOLLOW    30″ SUPERMAN  30″ HOLLOW HOLD   30″ SUPERMAN HOLD WOD 8 ROUND     TC12′   OF 8 LUNGES BB IN FRONT RACK 7 BURPEE LATERAL 6 PULL UP CO TABATA SIT UP  

WU 3 ROUND OF 30″ PLANKE 30″ SIDE PLANKE DX 30″ SIDE PLANKE SX WOD   4 INTERVAL  3’ON 1’OFF AMRAP 6 PUSH UP 12 KET SN @24/16 24 DU  

WU EMOM 8′ ODD 5 SN BALANCE EVEN 30″ HS HOLD WOD AMRAP 10′ LADDE UP HANG SQUAT SN 1-2-3-4-5-6……@50/35 HSPU 2-4-6-8….. CO 4′ SUPERMAN HOLD

WOD   AMRAP 20′ 400 MT RUN 19 WB 11 BURPEE LATERAL BAR 3 PC

W.U. 3 ROUND OF 10 FS 8 SDL 6 OHS WOD TC 20′ 400 MT RUN 40 FS@50/35 400 MT RUN 30 PUSH JERK 400 MT RUN 20 SDLHP 400 MT RUN 10 OHS  

W.U. PRIMER X3 5 SN HIPULL@20/15 5 MUSCLE SN 5 POWER SN WOD  AMRAP 14′ 5 C2B 10 POWER SN@40/25 15 DU C.O. 5XME LEG RAISE

W.U.   4 ROUND OF 10 GOOD MORNING BAND 10 VERTICAL JUMP 30″ ARCH BODY 10 RFT   TC 16′ 6 HPC@50/35 8 BOX JUMP 10 DL C.O. TABATA LUNGES