progettocrossfit

Venerdi 20/03/2014

Warm Up Dynamic e Mobility WOD for time ct 20 B.I. 800 MT. Run then 35 Power Snatch@40/25 25 Push-Up strict 30 OHS@40/25 20 Burpee 20 Push-Up 25 OHS 15 Burpee CO Tabata on Hollow Off Superman

Giovedì 19/03/2015

Warm Up Dynamic e Mobility SKILL AMRAP 6′ 35 A.Swing 20 Wall Ball rest1′ AMRAP 5′ 20 A. Swing 15 Wall Ball rest 1′ AMRAP 4′ 15 A. Swing 10 Wall Ball CO 100 sit-Up in team with Med Ball

Mercoledì 18/03/15

Warm Up Gymnastic & Strength 4 set : A1 3 Front Squat 3 Bottom Down A2 30″ L-Sit rest 1′ WOD Emom 15′ Ladder 2-4-6-8-10-12 Hang Squat Clean @60/40 K2E 5 Burpee after each set

Martedì 17/03/2015

Warm Up Gymnastic & Strength 4 SET OF A1- Deadlift 5 reps A2- Plake Hollow 30″ WOD AMRAP 12′: 12 DL @80/55 10 Goblet Squat @24/16 8 Box Jump

Lunedì 16/03/15

Warm Up Dynamic e Mobility BISPU WOD 6 RTF 5 HSPU 10 PISTOL 20 D.U. CO 10X3 strict K2E rest 30″

Sabato 14/03/15

Warm Up Gymnastic & Strength 4x 5/6 Ring Dip Strict 10 Jerk 10 Leg V-Ups WOD AMRAP 10′ 2-4-6-8-10 Hang Power Clean K2E

Venerdì 13/03/15

Warm Up Dynamic e Mobility WOD Emom 20′ ODD 10 A.Swing +5 Wall Ball Even 5 C2B +5 Burpee

Giovedì 12/03/15

Warm Up Dynamic e Mobility SKILL D.U. WOD for time <15 800 Run 50 Air Squat 40 V-Ups 30 Lunges Plate OH @20/10 20 Russian Twist 50 D.U. CO 100 Sit-Up

Mercoledì 11/03/15

Warm Up Dynamic e Mobility Gymnastic & Strength 5x 5 OHS technic 30′ Hollow P. rest 1’00 WOD 21-15-9-6-3 OHS @40/25 Push-Ups 6 Box Jump after each set

Martedì 10/03/2015

Warm Up Dynamic e Mobility Gymnastic & Strength Emom 10′ DL Clean Clean Pull Power Clean Split Jerk 20′ Planke Hollow WOD AMRAP 10′: 3 CeJ @60/35 3 T2E 6 CeJ 6 T2E 9 CeJ 9 T2E