Archivi dell'autore:progettocrossfit

Warm Up Review Ket Sn WOD AMRAP 18′ LADDER 2-4-6…Trusters 2-4-6…Ket Snatch 2-4-6…Box Jump

Warm up WL primer 2RNFT 5 Hi Hang Power Sn 5  Hang Power Sn 5 Hang Squat Sn met 15-12-9-6-3 Hang Squat Sn @40/25 Burpee/Wb 20 DU AFTER EACH SET

Warm up Met AMRAP6′ B.I. 400 mt RUN 8 Pull Ups 8 Push Up AMRAP6′ B.I. 400 mt RUN 7 Pull Ups 7 Push Up AMRAP6′ B.I. 400 mt RUN 6 Pull Ups 6 Push Up Gym Strec 4xme ring dip

Warm up met AMRAP 20′ 5 Power Clean @60/40 10 Sit Up 15 Wall ball

Warm Up Met for time tc15 4->  12  lunges in front rack @50/35 5->  1 wall climb 20 russian twist @24/16 Gym str EMOM 10′ ODD me strict pull ups EVEN hollow position 30″

Warm Up Met for time 1200 mt run 30 A.Swing @24/16 20 Box Jump 10 DU 25 A.Swing 15 Box Jump 10 DU 20 A.Swing 10 Box Jump 10 DU co tabata push ups

Warm up Met AMRAP 20′ 6 Push Press @50/35 8 Power Clean 10 Burpee over the BB CO 150 Sit Up tc 6′

Warm Up Met AMRAP 15′ 2 Pistol 2 K2E 1 rope climb 4 Pistol 4 K2E 1 rope climb Gym  EMOM 8′ ODD 30″ Planke Hold EVEN me strict push ups diamond

Warm Up Met for time t.c. 15′ 800 mt run 21 DL @90/60 9 WB @9/6 400 mt run 15 DL 15 WB 200 mt run 9 DL 21 WB CORE 5X1′ HOLLOW rest1′

Warm Up MET 10 RFT 5 Push Press @50/35 10 A. Swing @32/24 15 DU CORE 5XME Strict K2E