progettocrossfit

Mercoledì 2/12/15 GMW

WU WL PRIMER 3RNF 5 HANG CL HI PULL 5 HANG MUSCLE CL 5 HANG POWER CL MET 21-18-15-12-9-6-3 HANG POWER CLEAN @50/35 SQUAT JUMP LATERAL BAR DU

WU MET AMRAP 25′ B.I. 1800 MT 5 PULL UPS 10 PUSH UP 15 AIR SQUAT CO TABATA BURPEE

WU STR EMOM 10′ ODD 5 DL EVEN 40″ HOL. MET AMRAP 15′ LADDER UP 3-6-9……DL @90/60 3-6-9…..LUNGES KET OH @24/16 3-6-9……A.SWING @24/16

WU MET AMRAP20′ 9 WB 6 Burpee 3 A.Swing @24/16 CO EMOM 8′ 4O” Hollow Rock 40″ Sup. Rock

WU MET 15-12-9-6 TC 18′ Thruster @40/25 Pull Ups 400 mt Run after each set CO Planke Hollow

WU WL Primer 2x 5 Hang Sn Hi Pull 5 Hang Muscle Sn 5 Hang Power Sn MET AMRAP 15′ Hang Power Sn Ladder 3-6-………@40/25 10 Burpee Box Jump

WU MET AMRAP 18′ 15 SIT UP 10 Pistol 5 Ring dip strict 1 Rope climb co tabata push up

WU GYM STR EMOM 9′ 40″ Hollow 4o” Arch 10 FS MET 7RFT TC 16′ 21 DU 14 FS @50/35 7 T2B

WU MET AMRAP 15′ 10 Push Jerk @60/40 10 Power Clean 10 Burpee lateral bar co sit 5×30″ on 30″ off

WU MET AMRAP 20′ 5 HANG POWER SN 10 BOX JUMP 15 SIT-UP CO 6X30″ HOLLOW 30″ ARCH