Archivi dell'autore:progettocrossfit

Warm Up WOD for time 800 mt Run 60 D.L. @55/35 50 Lunges 40 Burpee 30 Power Clean @55/35 20 Push Up 10 Burpee over the barbell CO 100 Sit Up

Warm Up WOD  7 RFT 5 Push Press @55/35 7 T2B 9 Box Jump Gym EMOM 8′ Min1 45″ Hollow P. Min2 45″ lumbar curve

Warm Up WOD : AMRAP 12′ 10 OHS @50/30 15 Wall Ball 20 D.U. CO TABATA BURPEE 30″ Planke Hollow

Warm Up Gym. 5x A1 Rwg Dip 4/6 A2 Loadded Sit Up 8/10 WOD  5 RFT 10 Thrusters @40/25 15 A.Swing@24/16 20 Sit Up

Warm Up WOD : AMRAP 15′ B.I. 800 mt Run    then 2 Power Snatch Ladder @40/25 8 Pull-Ups 16 D.U. CO 4X5  Snatch Ladder empty Bar 30″ Planke Hollow rest 1′

Warm Up W.L. find your 3 RM D.L. WOD  21-15-9-21 D.L. Burpee 8 Pistol after each set

Warm Up Gymnastic & Strength EMOM 10′ ODD 30″ Hollow P. EVEN 6 Step Up +20″ Hollow WOD 4RFT 400 mt Run 6 HSPU 8 A.Swing @32/24 10 Box Jump

Warm Up WOD  7 RFT t.c. 5 Hng Squat Clean @55/30 7 Strict Push Up 9 K2E CO 30 Strict Pull Ups t.c 6′ r1″

Warm Up WOD for time 800 mt Run 21 D.L. 9 A.Swing 400 mt Run 15 D.L. 15 A.Swing 200 mt Run 9 D.L. 21 A.Swing C. TABATA ON Hollow OFF Superman

Warm Up WOD : AMRAP 5′ 12 Power Snatch @40/25 8 Wall Ball 8 Box Jump r2′ AMRAP 5′ 10 Power Snatch @40/25 8 Wall Ball 8 Box Jump r2′ AMRAP 5′ 8 Power Snatch @40/25 8 Wall Ball 8 Box Jump r2′ CO 100  sit-up i T.C, 5′