Archivi dell'autore:progettocrossfit

WU (6/7′) GYM  3X 10 GOOD MORNING 10 SQUAT 5 PRESS MET    AMRAP 15′ 9 SDLHP @50/35 7 HANG POWER CLEAN 5 PUSH JERK CO 4X 30″ PLANK 15″ SIDEPLANK 15″ SIDEPLANK

WU WL 3RNFT 5 SN HI PULL   FLAT FOOT 5 MUSCLE SN FLAT FOOT 5 POWER SN 3″ CATCH MET   FT 100 DU    TC 18′ 75 POWER SN@35/25 50 BURPEE 25 THRUSTER

WU EMOM 8′ ODD 30″ HS HOLD EVEN 10 GOOD MORNING EMPTY BAR MET   10 RFT       TC 15′ 9 DL @90/60 6 A.SWING @24/16 3 HSPU  

WU GYM 5 R 30″ HOLLOW 30″ARCH 10 JUMP MET 10-9-8-7-6-5-4-3-2-1       TC 16 PULL-UPS BOX-JUMP CO TABATA SQUAT  

WU MET FT 800 MT RUN TC 22′ 40 WB 2 ROUND OF 5 BURPEE 6 JUMP IN LUNGES 7 SIT-UP 30 WB 2 ROUND OF BAS 400 MT RUN 20 WB 2 ROUND OF BAS 10 WB 2 ROUND OF BAS    

WU WL PRIMER 3RNFT 5 CL HI PULL 5 POWER CL 3″ CATCH 5 TALL CL 3″ BOT MET “ELISABETH” 21-15-9  (T.C. 12″) SQUAT CLEAN @60/40 RING DIP CO FT 100 HOLLOW ROCK  (TC 6′)

WU GYM 5X 5 SQUAT 3X BOTT 15 SIT-UP 30 SU ME  TC 15′ BI 60 THRUSTER EMPTY BAR THEN 6 9 12 15 18 PUSH JERK DU CO PLANKE HOLLOW 6X30″ ON 30″ OFF

WU  MET AMRAP 8′ BI 400 MT RUN THEN 10 WALL BALL 10 BOX JUMP 10 T2B AMRAP 8′ BI 400 MT RUN THEN 8 WALL BALL 8 BOX JUMP 8 T2B AMRAP 8′ BI 400 MT RUN THEN 6 WALL BALL 6 BOX JUMP 6 T2B