Archivi dell'autore:progettocrossfit

Warm Up WOD AMRAP 5′: B.I. 400 mt then 4 SH Press @50/30 8 T2B rest1 AMRAP 5′: B.I. 400 mt then 6 Push Press @50/30 8 K2E AMRAP 5′: B.I. 400 mt then 8 Push Jerk @50/30 8 Leg Raise CO 5x max L-Sit Hold Bar

Warm Up Dynamic e Mobility Gymnastic & Strength 5×1 DL Clean 1 Clean Pull 1 Power Clean 1 Hang Power Clean 1 Squat Clean rest 1′ WOD  AMRAP 12′: B.I. 30 Thruster then  15 sit up 10 D.L. @60/40 5 Power Clean

Warm Up Dynamic e Mobility SKILL KB Snatch WOD AMRAP 15′: 10 KB Snatch @24/16 15 Box Jump 20 D.U. CO TABATA Swing

Warm Up Dynamic e Mobility Gymnastic & Strength 5×3 SH. Press 3 Push Press 3 Push Jerk rest 1 WOD 21-15-9-6-3 STOH @50/35 Burpee Lateral Bar CO Plank Superman 4x max

Warm Up Dynamic e Mobility Gymnastic & Strength Emom 12′ 1. 6/8 Ring Dip 2. 20 Lounges 3. 40 Hollow- P. WOD  AMRAP 12′: 10 Strict Push-Ups O/H 20 Walking Lounges Plate  O/H  20/10 3 Wall Climb CO “ANNIE”  c.I. 10

Warm Up Dynamic e Mobility WOD AMRAP 15′: 6 STOH @50/35 7 T2B 8 Burpee box Jump CO 2′ Tabata Squat 2′ Tabata Sit-Up 2′ Tabata Burpee

Warm Up Dynamic e Mobility WOD  for time ct 20 B.I. 800 MT. Run then 35 Power Snatch@40/25 25 Push-Up strict 30 OHS@40/25 20 Burpee 20 Push-Up 25 OHS 15 Burpee CO Tabata on Hollow Off Superman

Warm Up Dynamic e Mobility SKILL AMRAP 6′ 35 A.Swing 20 Wall Ball rest1′ AMRAP 5′ 20 A. Swing 15 Wall Ball rest 1′ AMRAP 4′ 15 A. Swing 10 Wall Ball CO 100 sit-Up in team with Med Ball