Archivi dell'autore:progettocrossfit

WU     5 ROUND: 2 STRICT K2E 3 SWING 4 KIPPING K2E WOD :3 ROUND OF AMRAP 5′ 3 HPC @50/35 5 T2B 7 GOBLET SQUAT @24/16  

 

WU 6′ GYM E STR  4R   5 MED BALL CLEAN 5 FS+ 5 THRUSTERS   r 30″ MET FT 40-30-20-10    TC 15′ WB @9/6 A. SWING @24/16 EVERY 2’30” 5 BURPEE CO LOADED SIT UP 5X15 rest 30″

WU GYM E STR  EMOM 8’ODD 30″ HOLLOW HOLD EVEN 30″ ARCH BODY MET   FT  10-9-8-7………1 DL 10-9-8-7…..1 HSPU CO TABATA PUSH UPS  

WU WL PRIMER 3X3 HANG SN PULL 3″ HANG rest 30″ 3X3 HANG muscle SN  3″ rest 30″ 3X3 HANG power SN  3″ rest 30″ MET 9 RFT    TC 15′ 7 HANG POWER SN @40/25 5 BURPEE 3 RING DIP CO    PLANKE ON ARM 5X30″ ON 30″ OFF  

WU GYM E STR 5X6 LOADED STEP-UP @24/16 6 SWING 1 ARM 30″ PLANKE MET AMRAP 15′ LADDER UP 2-4-6-…KB SNATCH @24/16 2-4-6-…BOX JUMP 10-20-30-….D.U.

WU GYM E STR    EMOM 8′ ODD 5 FS WITH 3″ BOTTOM 3″ TOP EVEN 5 HOLLOW ROCK + 5 SWING MET   FT   21-15-9 THRUSTERS @40/30 PULL-UPS 400 MT EVERY ROUND

WU MET FT        TC 20′ 400 MT RUN 25 HPC @50/35 25 K2E 400 MT RUN 20 HPC @50/35 20 K2E 400 MT RUN 15 HPC @50/35 15 K2E 400 MT RUN 10 HPC @50/35 10 K2E co 5×1′ arch body rest30″  

WU STR  IN 12′ find your 3 rm OHS from the ground MET FT 30-20-10 OHS @40/30 A.SWING @24/16 CO TABATA BURPEE