Archivi dell'autore:progettocrossfit

Warm Up MET AMRAP 15′ 21 Hang Power Sn @40/25 15 T2B 15 Hang Power Sn @40/25 12 T2B 9 Hang Power Sn @40/25 9 T2B 3 Hang Power Sn @40/25 6 T2B AMRAP Hang Power Sn    with 3 Burpee if you drop CO TABATA Burpee

Warm Up Gym e Str EMOM 8′ ODD 30″ Planke on the hand + 10 Bottom Squat EVEN 30″ lombar curve +10 Air Squat MET  AMRAP 12′ 10 V-UP 8 Front Squat @60/40 6 HSPU

Warm Up Met 4 RFT 400 mt Run 10 Burpee box Jump 10 A.Swing @25/16 400 mt Run 8 Burpee box Jump 12  A.Swing @25/16 400 mt Run 6 Burpee box Jump 14  A.Swing @25/16 400 mt Run 4 Burpee box Jump 18  A.Swing @25/16 CO AMRAP 7′ TGU @24/16

Warm Up Met  21-15-9-3      T.C. 15′ Hang Power Clean @50/30 Pull Up D.U. CORE 5X30″ L.Sit rest 30′

Warm up Met AMRAP 16′ B.I. 50 Trusters Empty Bar             then 10 Pendlav Row @40/25 12 Trusters 14 Sit Up Gym EMOM 8′ ODD Max Strict Push Up EVEN 45″ Hollow Position

Warm Up Gym AMRAP 7′ Burpee rest3′ Met for time 2-4-6-8-10-12 Power Clean @60/40 12-10-8-6-4-2 Wall Ball 10 DU After each set

Warm Up Met AMRAP 15′ 5 Push Press @50/35 10 DL 15 Lunges Plate Oh Core 4′ Tabata Hollow 4′ Tabata Superman

Warm up Gym e str EMOM 8′ ODD 20″ HS HOLD+ 6 STEP UP 2 DROP UNDER EVEN 30″ HOLLOW+6 VERTICAL JUMP MET 7RFT 7 HSPU 7 BOX JUMP 1 ROPE CLIMB

Warm Up Wl Primer 2 RNFT 5 Hang Power Sn 5 Tall Sn 5 OHS WOD 12-9-6-3 Hang Squat Sn @40/25 Burpee  Lateral Bar 400 mt run after each set

Warm Up Met AMRAP 5′ 8 T2B 16 Goblet Squat rest2′ AMRAP 5′ 12 K2E 12 Russian Swing rest2′ AMRAP 5′ 16 Sit Up 9 A.Swing Core 3x 30″ planke 30″ side planke dx 30″ side planke sx