progettocrossfit

Martedì 17/03/2015

Warm Up Gymnastic & Strength 4 SET OF A1- Deadlift 5 reps A2- Plake Hollow 30″ WOD AMRAP 12′: 12 DL @80/55 10 Goblet Squat @24/16 8 Box Jump

Lunedì 16/03/15

Warm Up Dynamic e Mobility BISPU WOD 6 RTF 5 HSPU 10 PISTOL 20 D.U. CO 10X3 strict K2E rest 30″

Sabato 14/03/15

Warm Up Gymnastic & Strength 4x 5/6 Ring Dip Strict 10 Jerk 10 Leg V-Ups WOD AMRAP 10′ 2-4-6-8-10 Hang Power Clean K2E

Venerdì 13/03/15

Warm Up Dynamic e Mobility WOD Emom 20′ ODD 10 A.Swing +5 Wall Ball Even 5 C2B +5 Burpee

Giovedì 12/03/15

Warm Up Dynamic e Mobility SKILL D.U. WOD for time <15 800 Run 50 Air Squat 40 V-Ups 30 Lunges Plate OH @20/10 20 Russian Twist 50 D.U. CO 100 Sit-Up

Mercoledì 11/03/15

Warm Up Dynamic e Mobility Gymnastic & Strength 5x 5 OHS technic 30′ Hollow P. rest 1’00 WOD 21-15-9-6-3 OHS @40/25 Push-Ups 6 Box Jump after each set

Martedì 10/03/2015

Warm Up Dynamic e Mobility Gymnastic & Strength Emom 10′ DL Clean Clean Pull Power Clean Split Jerk 20′ Planke Hollow WOD AMRAP 10′: 3 CeJ @60/35 3 T2E 6 CeJ 6 T2E 9 CeJ 9 T2E

Lunedì 9/03/2015

Warm Up Dynamic e Mobility SKILL Snatch WOD AMRAP 15′: 5 Power Snatch @50/30 10 Sit-Up 1 Wall-Climb Ladder CO 5xMax Leg Raise alla spalliera rest 1′

Sabato 7/03/2015

Warm Up Dynamic e Mobility WOD 4RFT 400Mt 10K2E 8 Burpee Box Jump CO 100 Wall Ball

Venerdì 6/03/2015

Warm Up Dynamic e Mobility WOD 100 D.U. 30 DL @80/55 25 Push-Ups 20 Lunges Plate OH @20/10 15 Burpee 20 Lunges plate OH 25 Push-Ups 30 D.L. 100 D.U.