Archivi dell'autore:progettocrossfit

W.U.. PRIMER X3 5 CL 5 THRUSTER 5 CLUSTER HEAVY DAY 12′ TO FIND YOUR 1RM CLUSTER WOD        AMRAP 7′ :CLUSTER

W.U. 4 ROUND OF 10 AIR SQUAT 30 HOLLOW HOLD 30 SUPERMAN HOLD TEAM WOD X2 SWITCH AS NEED AMRAP 20′ 100 A.SWING@24/16 80 AIR SQUAT 60 T2B 40 BURPEE 400 MT  

WOD 50-40-30-20-10   TC 35′ POWER SN@35/25 SIT UP 400 MT RUN AFTER EACH SET

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