progettocrossfit

Giovedì 5/03/2015

Warm Up Dynamic e Mobility WOD 21-15-9 Thruster @40/25 Burpee Gymnastic & Strength 6×1’30 ON – 30′ OFF 10 OHS Empty Bar. + Max Hollow P. CO Tabata Sit-Up

Mercoledì 4/03/2015

Warm Up Dynamic e Mobility Gymnastic & Strength Emom 10′ Complex Clean: -DL Clean -Clean Pull -Clean WOD AMRAP 10′: 8 Power Clean @60/35 10 A.Swing 12 Sit-Up

Martedì 3/03/2015

Warm Up Dynamic e Mobility WOD AMRAP 15′: 8 Pull-Ups 10 Wall Ball 30 D.U. CO Mobility

Lunedì 2/03/2015

Warm Up Dynamic e Mobility WOD 6RFT 8 Push Press @60/35 10 Box Jump CO 6×5 Rolling

Sabato 28/02/15

Warm Up Dynamic e Mobility SKILL Snatch WOD AMRAP 15′: B.I. 80 Air Squat then 10 Power Snatch @40/25 12 Burpee Lateral Barbell 15 Sit-Up CO Mobility

Venerdì 27/02/2015

Warm Up Dynamic e Mobility Gymnastic & Strength Emom 10′ 1DL Clean + 1 Clean Pull 1Hang Clean + 1 Squat 1 Clean + 1 Jerk @40/25 WOD AMRAP 15′: 3 Power Clean ladder 3 Split Jerk 6 Burpee Box Jump

Giovedì 26/02/15

Warm Up Dynamic e Mobility WOD AMRAP 15′: 3 Hang Power Clean Ladder @50/35 6 Strict K2E 9 Box Jump CO Tabata Push-Ups

Mercoledì 25/02/15

Warm Up Dynamic e Mobility Gymnastic & Strength 4×4 Front Squat 5/10 Strict Ring Dip 30″ Superman Position WOD 21-15-9-6-3 Front Squat @50/35 Burpee CO L-Sit 6×30′

Martedì 24/02/2015

Warm Up Dynamic e Mobility Gymnastic Skill Pistol 5×3 Each leg WOD AMRAP 12′ : 15 A.Swing @24/16 10 Pistol (5+5) 5 Burpee jump CO 100 Sit-Up with Medball team

Lunedì 23/02/15

Warm Up Dynamic e Mobility Gymnastic & Strength 5×5 OHS 5 Push-Ups 30″ Hollow P. rest 1′ WOD 15-10-5-10-15 OHS @40/25 T2B