Archivi dell'autore:progettocrossfit

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

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