Archivi dell'autore:progettocrossfit

Warm Up WL 2RNFT 5 Hang Muscle Clean 5 Hang Power Clean 5 Power Clean WOD bench “Elisabeth” 21-15-9 Clean @60/40 Ring Dip CO L-Sit on the ring 4xmax

Warm Up Gym e Str EMOM 10′ ODD 40″ Hollow EVEN 40″ Arch WOD 4 RFT 400 MT RUN 25 OHS @40/25

Warm Up Mob. 4×1′ Bottom Position Squat WOD for time 30 Thrusters @40/25 30 Burpee over BB 30 Goblet Squat @24/16 20 Thrusters 20 Burpee over BB 20 Russian Swing 10 Thrusters 10 Burpee over BB 10 A.Swing

Warm Up Skill Rope Climb WOD AMRAP 12′ 20 D.U. 10 HSPU 1 Rope Climb Co 150 sit up t.c. 7′

Warm Up Gym e Str EMOM 10′ ODD Strict Pull Ups EVEN Hollow Hold 40″ WOD 10 RFT 7 Power Sn @40/25 11 Wall Ball

Warm Up WOD for time  t.c 18′ 800 mt Run 30 D.L. @80/60 15 Push Ups 400 mt Run 20 D.L. 10 Push Up 200 mt Run 10 D.L. 5 Push Up Co Rolling 5xme rest1′

Warm Up Gym. e WL EMOM 10′ ODD 2 Hi Hang Power Clean 2 Hang Power Clean 2 Power Clean 4 Burpee EVEN 30″ HS Hold WOD AMRAP 12′ 2 Power Clean Ladder @60/40 10 A.Swing @24/16 1 Wall Climb ladder

Warm Up Gym e Str EMOM 8′ ODD 3X3 STR Ring Dip EVEN 40″ Planke Hollow WOD AMRAP 6′ 12 Wall Ball 6 Burpee Box Jump 10 Sit Up AMRAP 6′ 10 Wall Ball 8 Burpee Box Jump 10 Sit Up

Warm Up Mob. EMOM 4′ 1′ Bottom P. 1′ Squat Sn WOD AMRAP 18′ B.I. 1200 mt then 5 C2B 10 Push Press @50/30 15 D.U.