progettocrossfit

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.

Martedi 10/02/15

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

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