Archivi dell'autore:progettocrossfit

Warm Up Gymnastic & Strength EMOM 10′ ODD 1 Sh Press +1 Push Press + 1 Push Jerk EVEN +20 D.U. WOD AMRAP 15′ 3 STOH Ladder @60/35 10 Burpee over BB 20 D.U.

Warm Up Barbell Mob. 45” Bottom position Squat 45″ BB Squat WL “Primer” 3R 5 Hang Power Clean 5 HI Hang Power Clean 5 Tall Clean WOD 21-15-9-3 Power Clean @55/35 Pull Ups

Warm Up WOD  4 RFT 400 mt Run 10 Sit Up 7 A.Swing @32/24 1 Rope Climb CO 5X1″ Hollow P. r1″

Warm Up WOD for time B.I. 800 mt Run then 50 F.S. @35/25 40 Push Up 1 Wall Climb 30 Sh. Press 20 Box Jump 1 Wall Climb 10 Lunges B.B. O.H. 5 Burpee 1 Wall Climb CO 1X1” Planke Hollow r1”

Warm Up Gymnastic & Strength EMOM 8′ ODD 6 Loadded step up 6 Box Jump EVEN 45″ Hollow P. WOD AMRAP 15′ 15 A. Swing @24/16 10 Box Jump 5 Push up

Warm Up SKILL Snatch benchmark “Randy” WOD FOR TIME 30 Thruster @35/25 15 Burpee over bb 20 Thruster 10 Burpee 10 Thruster 5 Burpee WOD

Warm Up WOD  5RFT 7 Pull up 14 D.L. @90/60 21 D.U. CO Snatch test 100 Sn. @24/16

Warm Up WOD  EMOM 12′ 4 Wall Ball @9/6 5 Push Up 6 Lunges plate OH @20/10 CO 5XME Strict K2E rest 1′

Warm Up Gymnastic & Strength 5×5 strict ring dip 30″ hollow position WOD AMRAP 15′ B.I. 800 MT RUN then 3 hang squat clean ladder @60/35 8 burpee over the b.b.

Warm Up Gymnastic & Strength 5×5 rock up @24/16 1 TGU 1DX 1 SX rest 30″ WOD 27 A.Swing @24/16 15 Sit up 10 Pistol 5+5 21 A.Swing 15 Sit up 10 Pistol 9 A Swing 15 Sit up 10 Pistol 3 A. Swing 15 Sit up 10 Pistol