Archivi dell'autore:progettocrossfit

Warm Up Gymnastic & Strength 4×5 Strict Push Ups 10 D.U. rest 1′ WOD B.I. 50 Thruster @20/15 then 45 Sit-Ups 40 Push Press@ 40/25 35 D.U. 30 Sit-Ups 25 Push-Jerk@40/25 20 D.U. 15 Sit-Ups 10 STOH @60/25 5 D.U.

Warm Up WOD : AMRAP 15′ 3 Hang Squat Clean ladder 9 Box jump 18 D.U. CO 3X3 Tall Clean  rest 30″ 3×3 Jerk rest 30″ 3×3 split jerk rest 30″ 3xmax strict K2E B.I. 400 m.t. Run 10 Hang Power Clean 8 K2E rest 1′

Warm Up WOD : AMRAP 7′ 30 D.L. KET 12 T2B REST 1′ AMRAP 6′ 20 Russian Swing 10 T2B rest 1′ AMRAP 5′ 10 A.Swing 8 T2B CO TABATA ON HOLLOW OFF SUPERMAN

Warm Up SKILL Snatch WOD  21-15-12-9-6-3 Power Snatch@40/25 10 Burpee lateral bar after each set CO 5×3 Snatch balance empty bar rest 30″

Warm Up WOD for time B.I. 800 m.t. Run then 30 wall ball 21 push ups 1 rope climb 20 wall ball 15 push up 1 rope climb 10 wall ball 9 push ups 1 rope climb

Warm Up SKILL Pistol WOD : 4RFT 400 M.T. RUN 15-12-10-8 Pull-Ups 8 Pistol CO 5×1′ wall Handstand ability

Warm Up Gymnastic & Strength EMOM 10′ ODD 3/5 OHS ME EVEN 45″ Hollow WOD AMRAP 12′ 8 OHS @50/30 16 V-Up 24 D.U.

Warm Up Gymnastic & Strength EMOM 10′ ODD 4 Frontal Squat 3″ in bottom position 4 Burpee EVEN 4 Strict Ring Dip 10 D.U. WOD AMRAP 12′ 5 Frontal Squat 10 Ring Dip 15 D.U.

Warm Up SKILL “Clean” WOD : AMRAP 6′ B.I. 400 m.t. Run then 12 Power Clean 8 K2E rest 1′ AMRAP 6′ B.I. 400 m.t. Run 10 Hang Power Clean 8 K2E rest 1′ AMRAP 6′ B.I. 400 m.t. Run 8 Hang Power Clean 8 K2E rest 1′

Warm Up Gymnastic & Strength EMOM 10′ ODD 5 A.Swing + 10 vertical jump EVEN 10 Wall climb WOD AMRAP 12′ 8 A.Swing @24/16 8 Box Jump 1 Wall Clim Ladder after each set