Warm Up Dynamic e Mobility Gymnastic & Strength EMOM 10′ 3 Position Snatch @30/20 5 Push-Ups O/H WOD AMRAP12′: 5 Hang Squat Snatch @40/25 10 A.Swing 15 Sit-Ups
Archivi dell'autore:progettocrossfit
Lunedì 09/02/15
Warm Up Dynamic e Mobility WOD AMRAP 18′: 50 Thruster Empty Barbell Then 10 Lunges in Front Back @50/30 10 STOH 10 Box Jump CO L-Sit Hold Bar 5xMax Rest 1′
Sabato special 07/02/15
Warm Up Dynamic e Mobility WOD AMRAP 16′: 7 Strict Push-Ups 16 T2B 21 Wall Ball CO 100 Loadded Sit-Up
Venerdì 06/02/15
Warm Up Dynamic e Mobility Skill Snatch WOD For time: 21 Power Snatch @40/25 30 Pull-Ups 15 Power Snatch 20 Pull-Ups 9 Power Snatch 10 Pull-Ups
Giovedì 05/02/15
Warm Up Dynamic e Mobility Skill Press/Pistol WOD AMRAP 15′: 5 Push Press @60/35 10 Pistol Alternate Leg 15 Burpee Lateral Bar CO Tabata Ket. Swing @24/16
Mecoledì 04/02/15
Warm Up Dynamic e Mobility Skill Kipping HSPU Gymnastic & Strength ODD 3-5 Kipping HSPU EMOM 10′ EVEN 45′ Planke Hollow WOD 21/15/9/6/3 A-Swing Sit-Ups DU
Martedì 03/02/15
Warm Up Dynamic e Mobility Skill Clean WOD AMRAP 18′: 10 Power Clean @50/35 15 TTb 20 Box-Jump @60/50 CO Skill Splitt-Jerk 5×5 empty barbell
Lunedì 02/02/15
Warm Up Dynamic e Mobility Skill DL Gymnastic & Strength 4×5 DL 5 Push-Up WOD AMRAP 10′: 3 DL @80/55 3 Burpee 6 DL 6 Burpee ……etc. CO 4X1′ Hollow P.
Venerdì 30/01/15
Warm Up Dynamic e Mobility Gymnastic & Strength EMOM 12′: 1′ 8-10 Ring-Dip 2′ 5 OHS @40/25 3′ 15^ Hollow P. /15^ Superman P. WOD AMRAP 12′: 10 OHS @40/25 10 Pull-Ups 5 Wall Ball (Increase 5 reps ever/rounds)
Giovedì 29/01/15
Warm Up Dynamic e Mobility WOD 18′ AMRAP: BI 800mt 15 Thruster @40/25 12 Burpee 10 SDHP CO 2 Tabata Hollow P. Superman P. Rest 1′
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