Archivi dell'autore:progettocrossfit

Warm Up Gymnastic & Strength EMOM 10′ ODD 2 Shoulder Press 2 Push Press 2 Push Jerk Even 6 Pistol (3+3) 3 Burpee WOD : AMRAP 10′ 3-6-9-12 STOH @55/35 8 Pistol after each set

Warm Up Gymnastic & Strength 1 Power Clean 1 Squat Clean 1 Hang Squat Clean WOD: ” ELISABETH” changes 21-15-9 CLEAN 60/35 Push-Ups/ Ring Dip CO Work on Rope Climb 2′ part

Warm Up WOD : AMRAP 15′  B.I. 800 mt then 15 Thruster @40/25 20 Burpee 0ver bb 25 Sit-Up CO 5 x max Strict K2E   rest 1′

Warm Up Gymnastic & Strength EMOM 12′ ODD 3 Position Snatch 2 OHS Even 3C2B + 3 Strict Push-Ups WOD : AMRAP 10′ 8 Hang Power Snatch @40/25 10 Pull-Ups

Warm Up WOD:       WITTMAN  modificato  5RFT        ct 20′ 15 A. Swing @24/16 15 Power Clean @40/27 15 Box Jump CO TABATA  BURPEE

Warm Up Gymnastic & Strength EMOM 10′ ODD 3 PowerClean 1 Jerk Even 40” Hollow P. WOD : AMRAP 10′ 6 Power Clean 8 Strict Push-Ups 10 K2E

Warm Up SKILL HSPU WOD AMRAP 12′ 5 HSPU 6 Box Jump 10 D.U. CO  work on rope climb

Warm Up SKILL D.L. WOD for time : B.I. 800 mt   ct 18 21 D.L. @80/55 8 A.Swing 24/16 10 Burpee over the bb. 15 D.L. @80/55 15 A.Swing 10 Burpee over the bb 9 D.L. 21 A.Swing 10 Burpee over the bb CO 100 Sit Up ct 6′

Warm Up Gymnastic & Strength EMOM 8′   3 Position Clean Below the Knee Above the Knee The floor WOD AMRAP 12′ 3 Squat Clean ladder @60/35 3 Push-Ups 6 Squat-Jump 9 Sit-Up

Warm Up Gymnastic & Strength EMOM 12′ 7 Strict Pull-Ups 7 Strict Push-Ups 1 Hollow Hold WOD  AMRAP 12′: 10 Burpee 15 Wall Ball @9/6 20 D.U.