Archivi dell'autore:progettocrossfit

Warm Up Gymnastic & Strength 5×5 Strict Ring Dip 10 Squat Jump rest 30″ WOD 14-12-10-8-6-4-2 Push Press @55/35 Box Jump wall clim after each set CO 5X 30″ Hollow P. Superman P.

Warm Up SKILL Pistol WOD AMRAP 15′ B.I. 50 Thruster empty bar 5 Push Ups 10 Pistol 15 Sit-Ups CO TABATA BURPEE

Warm Up SkILL Snatch Balance Gymnastic & Strength EMOM 10′ ODD 1 SN Push Press 1 SN Balance 1 OHS +20 Squat Jump Even 5/7 leg raise WOD 4 RFT 400 mt Run 5 Hang Snatch @40/25 10 K2E

Warm Up Gymnastic & Strength 5×5 Snatch ket @24/16 30″ Planke Hollow rest 30″ WOD : 7RFT 5 Ket Snatch 5+5 @24/16 10 Wall Ball @9/6 15 V-Up Mobility

Warm Up Gymnastic & Strength EMOM 10′ ODD 3 Position Squat 4 Burpee over BB EVEN 40” Hollow P. WOD : AMRAP 12″ 3 Power Snatch Ladder @40/25 8 Burpee over BB

Warm Up Gymnastic & Strength  5 Squat Terapy WOD : AMRAP 12′ 3o F.S. @40/25 25 Push-Ups 10 Lunges in front Rack 20 Sit-Ups 25 F.S. 20 Push-Ups 10 Lunges 20 Sit-Ups 20 F.S. 15 Push-UPS 10 Lunges 20 Sit-Ups

Warm Up WOD : AMRAP 15′  B.I. 800 mt then 10 C2B 15 D.L. @80/55 20 D.U. CO TABATA Sit-Ups rest1′ TABATA Squat rest 1′ TABATA Push-Ups

Warm Up Gymnastic & Strength EMOM 10′ ODD : 2 Dead Clean 2 Clean Pull 2 Power Clean 2 Hang Clean EVEN 20” Hollow p. 20” Superman P. WOD : AMRAP 4′ 6 Power Clean @60/35 6 Burpee rest 1′ AMRAP 4′ 12 Hang Clean 40/25 6 Burpee rest 1′ AMRAP 4′ 18 Hang Power 40/25 6 Burpee rest 1′

Warm Up WOD : 4RFT (ct 20′) 400mt RUN 20 Sit-Ups 15 A.Swing @24/16 10 Burpee Box Jump CO 6x 45” Planke Hollow rest 45”

Warm Up Gymnastic & Strength  5×5 OHS with 3 in bottom position  rest 1′ WOD : 6RFT L.T. 15′ 10 OHS @40/25 15 K2E 20 D.U. CO 6 X  30” HOLLOW P. 30 SUPERMAN P.