Archivi dell'autore:progettocrossfit

W. U. Gym e Str EMOM 10′ ODD 20″ HS Hold EVEN 40″ Hollow Hold MET 50 SIT UP 40 Lunges @20/10 30 Burpee 5 Wall Climb 40 Sit Up 30 Lunges 20 Burpee 4 Wall Climb 30 Sit UP 20 Lunges 10 Burpee 3 Wall Climb

W.U. MET for time 20-15-10-5 C e J @50/35 Pull Ups 400 mt after each set Core strict K2E 5XME  rest 1′

W.U. MET  14-12-10-8-6-4-2                  tc 15′ FS @60/40 Ring dip Core EMOM 9′ 30″ Ring Dip 30″ Hollow Hold 40″ Side Planke

W.U. W.L. Primer 2 R NFT 5 Hang Power Sn 5 Hang Squat Sn 5 Sn Balance 5 OHS 3″Bottom MET   AMRAP 20′ 10 Hang Squat Sn @40/25 10 SDHP 10 Push Ups

W.U. MET AMRAP25′ 30 DL 30 WB 800 MT 20 DL 20 WB 400 MT 10 DL 10 WB 200 MT AMRAP WB   5 Burpee if you fall in down the ball

W.U. MET 16-14-12-10-8-6-4-2 HSPU A.Swing @24/16 15 D.U. After each set CO EMOM 8′ ODD 25 sit-up EVEN 45″ Planke on arm

W.U. W.L. find in 12′ your 3 RM OHS from floor MET AMRAP 12′ LADDER 2-4-6….OHS 2-4-6….T2B

W.U. MET 21-15-9 Hang Power Clean @40/25 Thrusters Box Jump 400 mt after each set CO strict K2E 5X4/6

W.U. SKILL 10′ Split Jerk MET 30 STOH @60/40 10 Burpee lateral bar 10 Pistol (5+5) 20 STOH 10 Burpee lateral bar 10 Pistol 10 STOH 10 Burpee 10 Pistol 5 STOH 10 Burpee 10 Pistol

W.U. Met Amrap 20′ B.I. 1800 mt then 10 Power Clean @50/30 8 Burpee over the B.B. 6 T2B Co  1 sit 5x me rest 45″