Archivi dell'autore:progettocrossfit

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

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′)