Archivi dell'autore:progettocrossfit

Warm Up Gymnastic & Strength 5×5 rock up @24/16 1 TGU 1DX 1 SX rest 30″ WOD 27 A.Swing @24/16 15 Sit up 10 Pistol 5+5 21 A.Swing 15 Sit up 10 Pistol 9 A Swing 15 Sit up 10 Pistol 3 A. Swing 15 Sit up 10 Pistol

Warm Up WOD  6RFT 10 Front Squat @50/35 5 Push Up Hr 1 Rope Climb 400 mt Run after each set CO 100 Sit Up ct 5′

Warm Up Gymnastic & Strength 4×5 split jerk 1′ hollow position WOD 21 STOH @60/35 10 Burpee Box Jump 15 STOH 10 Burpee Box Jump 9 STOH 10 Burpee Box Jump 3 STOH 10 Burpee Box Jump

Warm Up Technically witch empty bar W.L.  EMOM 8′ 3″ Position floor 3″ Belowe knee 3″ Hang 3″hi hang aka power 1 clean WOD 27-21-15-9 Power Clean@50/30 T2B

Warm Up WOD  6RFT 200 mt Run 20 A.swing 15 Push.Ups CO 5x A   30″ Planke Hollow B 5 Hip toes to bar

Warm Up WOD : AMRAP 15′ B.I. 800 mt Run    then 5 HSPU 10 Burpee 15 D.U. CO 4X1′ Hollow Position 1′ Superman p.

Warm Up WOD : AMRAP 4′ 10 Thrusters @40/25 10 V- Ups    rest1′ AMRAP 4′ Wall Ball for max reps @9/6   rest1′ AMRAP 4′ 8 Thrusters @40/25 8 Sit UPs CO 100 Loadded sit-up in team @9/6

Warm Up Gymnastic & Strength EMOM 8′ 1 Hang Squat Snatch @20/15 1 High Hang Squat Snatch 1 Tall Snatch 10 Vertical Jump WOD 15-12-9 Hang Squat Snatch @40/25 Burpee Lateral bar 400 mt Run after each set

Warm Up WOD  21-18-15-12-9-6-3        T.C. 18′ OHS @50/30 K2E CO Tabata Push Ups

Warm Up Gymnastic & Strength EMOM 10′ ODD 5 Russian Swing + 20 planke EVEN 30″ HS WOD AMRAP 15′ 20 Sit Up 15 A. Swing @24/16 10 Box Jump 1 Wall climb ladder after each set