Archivi dell'autore:progettocrossfit

WU AMRAP 20′ BI 1200 MT THEN 15 WB @9/6 10 BOX JUMP 5 T2B CO PLANKE HOLLOW 5X45″ ON 45″ OFF

WU MET AMRAP 20′ 5 HSPU 10 PISTOL 15 DU CORE STRICT K2E 6XME EVERY 1’30”

WU WL IN 14′ FIND YOUR 1 RM OF 1 POWER CLEAN 1 HANG POWER CLEAN 1 HANG SQUAT CLEAN CLIMBING WEIGHT EVERY 2′ MET AMRAP 12′ LADDER UP @30/60 3-6-9…….HANG SQUAT CLEAN 3-6-9…..STRICT PUSH UP

WU PRIMER  3RNFT 5 HANG MUSCLE CL 5 HANG POWER CL 5 FS  3″ BOTTOM MET   TC 18′ 15-12-9-6 HANG POWER CL @50/35 BOX JUMP 400 MT RUN AFTER EACH SET

WU MET    FT 40- 30- 20- 10 DL @80/55 WB CO TEAM X2 100 SIT UP

WU MET 7RFT      TC 15′ 7 A.SWING 7 BURPEE 7 PULL UPS CO 4X1 HOLLOW 1 SUPERMAN

WU WL PRIMER  3RNFT 5 SN HI PULL 5 MUSCLE SN 5 POWER SN MET  6RFT       TC 22′ 22 18 14 10 6 2 POWER SN @50/25 11   9  7   5   3  1 HSPU 400 MT RUN EVERY 2 SET

WU FT   CT 25′ 800 MT 30 DL @50/35 10 BOX JUMP 30 FS 10 BURPEE 30 PUSH JERK 400 MT RUN 15 DL 5 BOX JUMP 15 FS 5 BURPEE 15 PUSH JERK

WU MET AMRAP 8′ 8 PUSH PRESS @50/35 8 BURPEE LATERAL BAR 8 T2B rest 2′ AMRAP 7′ 7 PP 7 B.L.B 7T2B rest2′ AMRAP6′ 6 PP 6 B.L.B 6 T2B

WU MET AMRAP 20′ 30 A.SWING @24/16 20 BOX JUMP 10 RING DIP CO 150 SIT UP