Archivi dell'autore:progettocrossfit

Warm Up WOD AMRAP 15′ 5 OHS @50/30 7 T2B 9 Burpee Lateral bar CO 5×45″ Hollow Hold rest 45″

Warm Up WOD AMRAP 20′ 3 Power Snatch ladder @40/25 1 Round Cindy 5 Push Ups 10 Push Up 15 Air Squat CO 100 Sit Up C.T.8′

Warm Up WOD AMRAP 20′ B.I. 50 Thrusters empty bar then 10 F.S. @60/40 15 A,Swing@24/16 20 Lunges Ket OH@24/16 25 Sit-Up CO Tabata Burpee

Warm Up Gymnastic & Strength 5×3 Strict Pull Ups rest1′ AMRAP 12′ 3 DL @90/60 10 K2E 15 D.U.

Warm Up Gymnastic & Strength 5x 30″ HS 30″ Planke WOD 4RFT 400 mt Run 6 HSPU 8 Box Jump

Warm Up WL Complex Every 2′ for 12′ 1 SH Press 2 Push Press 3 Push Jerk WOD  AMRAP 3′ 8 STOH 8 Burpee rest1′ AMRAP 3′ Wall Ball for max reps @9/6   rest1′ AMRAP 3′ 6 STOH 6 Burpee

Warm Up Gymnastic & Strength EMOM 12′ 1′ 5 Front Squat with 3″ in bottom position 2  20″ Hollow P. + 20 curve body 3 10″ Swing body WOD  21-15-9- Hang Squat Clean 60/40 Pull-Ups

Warm Up Gymnastic & Strength EMOM 12′ ODD 5 Thrusters empty b + 5 Burpee EVEN +20″ Hollow P. + 20 Superman P. WOD : AMRAP 12′ 8 Thrusters 8 K2E 8 Burpee over BB

Warm Up W.L. Primer 3R 5 Hang Power Snatch 5 Hi. Hang Power Snatch 5 Tall Snatch 5 OHS WOD 4RFT 400 mt Run 15 Hang Power Snatcj 10 Sit Up

Warm Up WOD : AMRAP 15′ 21 A.Swing 24/16 3 Wall Climb 1 Rope Climb CO TGU 5X2 (1DX/1SX) ME rest 1′ 30″ Planke Hollow