Archivi dell'autore:progettocrossfit

WU STR  END YOUR 3 RM DL IN 15′ CLIMBING WEIGHT EVERY 2′ MET 21 18 15 12 9 6 3     TC 15′ DL @90/60 BURPEE LATERAL BAR  

WU MET FT   30 FS @50/35 15 HSPU 800MT RUN 20 FS 10 HSPU 400 MT RUN 10 FS 5 HSPU 200 MT RUN CO GYM ACCUMULATE 4′ HOLLOW HOLD TC 10′

WU MET  FR 10-9-8-7-6-5-4-3-2-1    TC 20′ CeJ PULL-UP 5 BURPEE EVERY 2’30” CO TABATA AIR SQUAT  

WU GYM E STR   EMOM 8′ ODD 30″ HS HOLD EVEN 40″ HOLLOW HOLD MET    AMRAP 15′     LADDER UP 3-6-9-…. A. SWING 2-4-6-…..BOX JUMP 1-2-3-……WALL-CLIMB  

WU  PRIMER 3 RNFT 5 HANG SN HI PULL 5 HANG MUSCLE SN 5 HANG POWER SN      3 CATCH MET 16 14 12 10 8 6 4 2 HANG POWER SN @40/25 RING DIP 30 DU/ 15 BURPEE ALTERNATIVE  EVERY 2 ROUND

WU MET       AMRAP 6′ 7 PUSH PRESS @50/35 8 PISTOL 9 K2E      rest2′ AMRAP 6′ 6 PUSH PRESS 7 PISTOL 8 K2E      rest2′ 5 PUSH PRESS 6 PISTOL 7 K2E

WU MET AMRAP 25′ 10 POWER SN 15 T2B 20 WALL BALL

WU MET FT 21 HPC 18 BURPEE BJ 15 HSPU 18 HPC 15 BURPEE BJ 12 HSPU 15 HPC 12 BURPEE BJ 9 HSPU 12 HPC 9 BURPEE BJ 6 HSPU 9 HPC 6 BURPEE BJ 3 HSPU

WU MET AMRAP 20′ BI 1200 MT RUN THEN 2-4-6-…..HANG SQUAT SN 2-4-6-…..BURPEE LATERAL BAR 2-4-6….PULL UPS CO TABATA PUSH UP