Archivi dell'autore:progettocrossfit

WU GYM E STR EMOM 8′ ODD 40″ PLANK HOLLOW EVEN 40″ HOLLOW MET  TC 16′     10 RFT 4 STR PULL UPS 7 STR PUSH UP deficit 20/10 10 KET SN ALT ARM @24/16

WU GYM E STR 5X 20″ SIDE PLANK L 20″ SIDE PLANK R 20″ HS+ 30 SN MET   TC 16′   15-13-11-9-7-5 POWER CL @50/35 HSPU 30 DU EVERY ROUND

WU MET AMRAP 15′ 6 PISTOL 8 BURPEE 10 BOX JUMP CO TABAT LUNGES

WU GYM E STR EMOM 10′ ODD 3 HANG SN HI PULL 3 HANG MUSCLE SN 3 HANG POWER SN EVEN 15 HOLLOW ROCK MET AMRAP 12′ 2-4-6-8-10-…..HANG POWER SN @50/35 2-4-6-8-10-…..PULL UPS

WU GYM E STR 5X5 MEDBALL CLEAN 10 V-UP MET 5RFT 400 MT RUN 20 WALL BALL 1 ROPE CLIMB CO 5X 30″ ON      NOSE E TOES 30″ OFF  

WU MET “HELEN”  21-15-9 400 MT RUN A.SWING PULL UPS CO TABATA SQUAT REST 1′ TABATA SIT-UP REST 1′ TABATA BURPEE

WU WL PRIMER 3 RNFT 5 HANG PULL CL 5 HANG POWER CL 5 TALL CL MET    6 RFT 12 DL   @60/40 8 HSPU 4 HANG SQUAT CLEAN    

WU GYM E STR 5X 30″ PLANKE 5″RING DIP TOP 5″ RING DIP BOTTOM MET   AMRAP 15′ 9 RING DIP 12 A.SWING 15 BOX JUMP  

WU GYM E STR 5X OHS WITH 5 BOTTOM EMPTY BAR 30″ HOLLOW MET 15-13-11-9     TC 18′ OHS @50/35 T2B 400 MT RUN SFTER EACH SET  

WU MET 5 ROUND OF 1′ MAX REPS DU REST 1′ 1′ MAX REPS BURPEE REST 1′ 1′ MAX CAL ROW REST 1′ CO 6X 30″ HOLLOW 30″ SUPERMAN