Archivi dell'autore:progettocrossfit

Warm Up WOD for time 21 Push Press @50/30 10 Burpees lateral bar 400 mt run 15 Push Press 10 Burpee 400 mt run 9 Push Press 10 Burpee 400 mt run CO EMOM 12′ A1 Leg Raise smaller me A2 20″ Side plank bach side A3 40″ Hollow p.

Warm Up Mobility 3R 5 Hang strict clean 20/15 5 Hang man e strict clean 5 tall clean WOD AMRAP 15′ 3 Hang power clean ladder @60/35 8 Pull ups CO 4xmax leg raise

Warm Up Gymnastic & Strength EMOM 8 ODD 5 good morning empty bar + 20 arco lombare EVEN 6 Pistol + 6 jump lunges WOD for time 30 SDHP @40/25 21 Push press 10 Pistol 25 SDHP 15 Push Ups 10 Pistol 20 SDHP 9 push up 10 Pistol 15 SDHP 3 Push ups 10Continua a leggere “Mercoledì 27/05/15”

Warm Up Mobility 3×1′ Barbel squat rest 1′ Gymnastic & Strength Emom 6′ 3 Frontal Squat @40/25 3 bottom position + 2 hollow WOD  21-15-9-3 Thrusters @40/25 v-up 1 rope climb after each set

Warm Up Gymnastic & Strength 5× Planche push-ups 5/7 sedia romana 20″ balzi verticali 10 WOD AMRAP 12′ 8 K2E 16 BOX JUMP 24 D.U.

Warm Up WOD : EMOM 8′ 2 Hang Power Snatch 2 High Hang Power Snatch 2 Tall Snatch 2 Burpee WOD AMRAP 15′ 5 HANG POWER SNATCH 10 Burpee lateral bar 15 sit-up

Warm Up Gymnastic & Strength 5×30 medball clean WOD for time 21 A.Swing @32/16 10 Lunges plate OH @20/10 10 Wallball @9/6 15 A.Swing 10 Lunges plate OH 10 Wallball @9/6 12 A.Swing 10 Lunges plate OH 10 Wallball @9/6 9 A.Swing 10 Lunges plate OH 10 Wallball @9/6 6 A.Swing 10 Lunges plate OH 10 Wallball @9/6 3 A.Swing 10 Lunges plateContinua a leggere “Venerdì 22/05/15”

Warm Up WOD : EMOM 18′ A-200 MT ROW B 5 D.L. @90/60 +8 Squat jump C- 5 Ringdip +8 Burpee CO Tabata Squat

Warm Up WOD : AMRAP 15′ 3 Position Snatch ladder 5 Chn-up 7 Push-up 9 Sit-up CO 8X30″ Hollow Position

Warm Up Gymnastic & Strength EMOM 10′ ODD 6 loaded step-up +6 vertical jump EVEN 20″ Hs hold WOD AMRAP 15′ B.I 800 MT RUN then 6 HSPU 8 Burpee box jump