Archivi dell'autore:progettocrossfit

Warm Up WOD for time : B.I. 50 Thrusters @40/25 20 CeJ @40/25 20 PULL UP’S 10 Strict Push Up’s 10 Box Jump 15 Pull Up’s 16 CeJ @60/35 CO 4X30″ Hollow 30″ Curve

Warm Up WL Primer 3R 10 HI Hang Clean HI Pull @24 10 HI Hang Squat Clean 10 Tall Clean WOD :EVERY 2′ FOR 24′ A 20 Row Cal B 50 D.U. C 6 HI Hang Squat Clean 12 Burpee over BB

Warm Up WOD 27-21-15-9 Wall Ball @9/6 Sit up 200 mt @9/6 after each set CO Tabata Squat

Warm Up Gym. Volume EMOM 12′ 1-5 Strict K2E 2-40″ Hollow Position 3- 20″ Side Planke WOD : for time              t.c. 15′ 800 mt RUN 15 Burpee Jump e Tuck 10 K2E 400 mt RUN 10 Burpee Jump e Tuck 8 K2E 200 mt RUN 5 Burpee Jump EContinua a leggere “Martedì 28/07/15 MG”

Warm Up WL Complex 4×1 SN. High Pull 1 Squat Sn. 1 OHS WOD  AMRAP 12′ 6 Hang Power Sn. @40/25 12 Russian Swing @24/16 18 Russian Twist

Warm Up EMOM 8′ 5 Hang Power Clean @20/15 5 Burpee 5 Sit Up WOD  4 RFT 400 mt Run 8 Hang Power Clean @50/30 8 Burpee Box Jump

Warm Up Skill Practice Split Jerk 10′ WOD for time tc 18′ 800 mt Run 60 D.L. @50/30 30 STOH 10 Pistol 600 mt Run 30 D.L 20 STOH 10 Pistol

Warm Up Gymnastic & Strength EMOM 10′ ODD 3/5 Strict Pull Ups EVEN 1 Power Snatch 1 Hang Power Snatch 1 Hi Hang Power Snatch 1 Tall Snatch 1 OHS WOD 14-12-10-8-6 Power Snatch @40/25 Pull Ups

Warm Up Gymnastic & Strength 6x 3/5 ring dip 30″Hollow P WOD for time ct 13′ 30 Burpee 60 Jumping Lunges 90 Sit Up 120 A. Squat AMRAP D.U.

Warm Up WOD 6RFT 15 Wall Ball @9/6 10 Box Jump 200 mt Run CO max rep in 5′ Strict Push Up