progettocrossfit

Sabato 21/02/15 Special

Warm Up Dynamic e Mobility WOD AMRAP 15′ : STOH @60/35 10 Burpee over the burbell 15 Jump Lunges 20 D.U. CO 100 Sit-Up

Venerdì 20/02/15

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

Giovedì 19/02/15

Warm Up Dynamic e Mobility WOD AMRAP 15′ BI 800 Mt. 10 K2E 15 A. Swing @24/16 20 Sit Up CO 5×10 +15 Turkish Get -Up

Mercoledi 18/02/15

Warm Up Gymnastic e Skill Emom 10′ ODD 3/5 Pistol Even 30/60 Plank WOD AMRAP 12′ 8 Push-Ups O/H 10 Wall-Ball 20″ Hollow

Martedì 17/02/15

Warm Up Dynamic e Mobility Skill HSPU WOD 6 RFT 5 HSPU 10 D.L. @80/55 16 V-Up CO 6×6 tirate al mento Empty Bar. 30

Lunedì 16/02/15

Warm Up Dynamic e Mobility WOD AMRAP 15′: B.I. 50 Burpee U.B. then 6 Pull-Ups 7 Push Jerk @60/35 20 D.U. CO Leg Raise Hold 5x max rest 1′

Sabato14/02/2015

Warm Up WOD AMRAP 15′: 3 Thruster @40/25 3 Burpee 6 Thruster 6 Burpee etc….. 2 wall climb after each sets CO Tabata Sit-Ups

Venerdì 13/02/15

Warm Up Dynamic e Mobility WOD 21-15-9-6-3 OHS @40/25 Push-Up 10 Pistol After Each Sets (5+5) CO Planke Hollow 5×1 rest 1′

Giovedì 12/02/15

Warm Up Dynamic e Mobility WOD AMRAP 15′: BI. 800 mt. Run Then 8 KB Snatch @24/16 9 K2E 10 Box Jump CO Tabata Squat

Mercoledì 11/02/2015

Warm Up Dynamic e Mobility Skill Clean WOD AMRAP 6′: 12 DL @85/55 24 DU Rest 2′ AMRAP 6′: 6 Hang Power Clean @60@35 12 Burpee CO Tabata 20′ Hollow P. 10′ Superman P.