Archivi dell'autore:progettocrossfit

WU GYM E STR    SH PRESS from the ground rest 30″ STRICT T2B REST30″ MET  AMRAP 15′ 3-6-9-…….PUSH PRESS 3-6-9-……T2B 3-6-9-……BURPEE LATERAL BAR

WU GYM E STR 5X 3/4 STRICT RING DIP 45″ ARCH BODY REST30″ MET   CT 12′ 15 RING DIP 30 DL @90/60 11 RING DIP 22 DL 7 RING DIP 14 DL 3 RING DIP 6 DL CO L-SIT (RING) 4X30″ 0N /30″OFF  

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