Archivi dell'autore:progettocrossfit

WU MET 400 MT RUN 15 CeJ @50/30 15 BURPEE LATERAL B 400 MT RUN 12 CeJ @50/30 12 BURPEE LATERAL B 400 MT RUN 9 CeJ @50/30 9 BURPEE LATERAL B 400 MT RUN 6 CeJ @50/30 6 BURPEE LATERAL B

WU MET 30 A. SWING @24/16 30 BURPEE 30 STOH @50/30 1 ROPE CLIMB 20 A.SWING 20 BURPEE 20 STOH 1 ROPE CLIMB 10 A.SWING 10 BURPEE 10 STOH 1 ROPE CLIMB

WU WL PRIMER 8 RNFT 5 SN PULL HANG SN PULL 5 HANG POWER SN MET 10-9-8-7-………1 HANG POWER SN @40/25 PULL UP BURPEE

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