Archivi dell'autore:progettocrossfit

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

WU                2 SH PRESS 5″ TOP GYM E STR  4X 2 PUSH PRESS 2 PUSH JERK 6 BOX JUMP MET  TC 16′     10 9 8 7 6 …..STOH @50/30 1 2 3 4 5 6…….BOX JUMP EVERY SET 10 SQAUT JUMP LATERAL CO STRICT K2E :Continua a leggere “Mercoledì 17/02/16 GWM”

WU WL PRIMER 3X5 MUSCLE SN @20/15 5 POWER SN 5 DEEP POWER SN MET FT 15  12  9  6  3   TC 12′ POWER SN @40/30 RING DIP CO SN BALANCE EMPTY BAR 5X5 rest 30″

WU GYM E STR 5 X 30″ HS HOLD 10 JUMP IN LINGES REST 30″ MET FT AMRAP 14′ 4 HSPU deficit 10/5 cm 6 LUNGES FRONT RACK @40/30 8 BURPEE LATERAL BAR CO ACCUMULATE 5′ HOLLOW

WU MET  JACKIE 100 MT 50 THRUSTERS @20/15 30 PULL UPS CO 200 SIT UP

WU EMOM 10′ ODD 5 HANG POWER CL EVEN 10 HOLLOW ROCK MET AMRAP 15′ 4 HPC @60/40 7 C2B 10-20-30 (10 EVERY ROUND)

WU GYM E STR 5X30″ HOLLOW 10 V-UP rest 30″ MET 40 WB 20 BURPEE BOX JUMP 30 WB 15 BURPEE BOX JUMP 20 WB 10 BURPEE BOX JUMP 10 WB 5 BURPEE BOX JUMP

WU WL PRIMER 4X3 POWER SN 3″ CATCH 3 DEEP POWER SN 3″CATCH 3 SN 3″ BOTTOM MET       AMRAP 6′ BI 400 MT RUN then 7 SQUAT SN @50/35 21 A.SWING @24/16   rest2′ AMRAP 6′ BI 400 MT RUN then 6 SQUAT SN @50/35 18 A.SWING @24/16 rest2′ AMRAP 6′ BI 400Continua a leggere “Mercoledì 10/02/16 MGW”