Archivi dell'autore:progettocrossfit

Warm Up WL Primer 2 RNFT 5 Hi Hang Power Sn. 5 Hang Power Sn. 5 OHS WOD AMRAP 15′ 3 Hang Power Sn Ladder @40/25 6 Lunges Front Rack 7 Strict Push Ups CO 3×30″ Planke 30+30″ Side Planke 30″ Frontal Planke

Warm Up Gym. Ladder Pull Ups 5xmax rest 30″ WOD for time 15-12-9-6 (tc 18′) HSPU Box Jump 400 mt run after each set CO Hollow 6×30″ rest 30″

Warm Up Gym. e Str. EMOM 8′ ODD 10 Good Morning 30″ Superman Position EVEN 6 Russian Swing 6 Burpee WOD FOR TIME (18′) 27 D.L.@90/60 3 A.Swing 10 Push Up 21 D.L. 9 A.Swing 10 Push Up 15 D.L. 15 A.Swing 10 Push Up 9 D.L. 21 A.Swing 10 Push Up 3 D.L. 27Continua a leggere “Lunedì 24/08/15”

Warm Up WL Primer 2 RNFT 5 Hi Hang Power Snatch 5 Hang Power Snatch 5 Power Snatch WOD 7 RFT 5 Power Snatch @40/25 6 Burpee over B.B. 7 Wall Ball CO 100 Sit Up T.C. 5′

Warm Up Gym volume EMOM 12′ 1 40″ Hollow 2 40″ Superman 3 40″ Hollow Rock 4 40″ Superman Rock WOD: AMRAP 6′ B.I. 400 MT RUN then 10 Pull Ups 10 Pistol Squat  rest1′ AMRAP 5′ B.I. 400 MT RUN then 8 Pull Ups 8 Pistol Squat  rest1′ AMRAP 4′ B.I. 400 MT RUNContinua a leggere “Venerdì 21/08/15”

Warm Up STR Back Squat : 3 Rm Max WOD: AMRAP 10′ 5 Burpee 10 Thrusters @40/25 15 A.Swing @24/16

Warm Up WOD for time (T.C. 15′) 21-18-15-12-9-6-3 D.U. Push Press @50/30 Lunges CORE Planke Hollow 6×30″ rest 30″

Warm Up WL Primer 2 RNFT 5 Hi Hang Clean @20/15 5 Hang Power Clean 5 Front Squat 5 Tall Clean WOD: AMRAP 12′ 3-6-9-12 Hang Power Clean @60/35 3-6-9-12 T2B CO Tabata Squat rest 1′ Tabata Push Up

Warm Up WOD :10 RFT  (T.C 16′) 10 Burpee 5 Box Jump @24/20 1 Wall Climb 10″ Hold C-Core: EMOM 9′ 1- 1′ Hollow Hold 2- 1′ Superman Hold 3′- 20 Sit Up

Warm Up EMOM 8′ ODD Russian Swing 20″ Side Planke EVEN 40″Hollow WOD 12′ Ladder Up 3-6-9 A.Swing @24/16 3-6-9 D.L. @90/60 3-6-9 V Up