Warm Up
WL 2RNFT
5 Hang Muscle Clean
5 Hang Power Clean
5 Power Clean
WOD bench “Elisabeth”
21-15-9
Clean @60/40
Ring Dip
CO L-Sit on the ring 4xmax
Lunedì 07/09/15 M
Warm Up
Gym e Str EMOM 10′
ODD 40″ Hollow
EVEN 40″ Arch
WOD 4 RFT
400 MT RUN
25 OHS @40/25
Venerdì 04/09/15 – MGW
Warm Up
Mob. 4×1′ Bottom Position Squat
WOD for time
30 Thrusters @40/25
30 Burpee over BB
30 Goblet Squat @24/16
20 Thrusters
20 Burpee over BB
20 Russian Swing
10 Thrusters
10 Burpee over BB
10 A.Swing
Giovedì 03/09/15 – MG
Warm Up
Skill Rope Climb
WOD AMRAP 12′
20 D.U.
10 HSPU
1 Rope Climb
Co 150 sit up t.c. 7′
Mercoledì 02/09/15 -W
Warm Up
Gym e Str EMOM 10′
ODD Strict Pull Ups
EVEN Hollow Hold 40″
WOD 10 RFT
7 Power Sn @40/25
11 Wall Ball
Martedì 01/09/15 GWM
Warm Up
WOD for time t.c 18′
800 mt Run
30 D.L. @80/60
15 Push Ups
400 mt Run
20 D.L.
10 Push Up
200 mt Run
10 D.L.
5 Push Up
Co Rolling 5xme rest1′
Lunedì 31/08/15 -GW
Warm Up
WL Primer 2 RNFT
5 Hang Power Clean
5 Front Squat 3 Bottom
5 Tall Clean
WOD AMRAP 12′
6 Hang Squat Clean @60/40
9 K2E
12 Ket Sn @24/16
CO Hollow Hold 3×1′ rest1′
Sabato 29/08/15
Warm Up
Gym. e WL EMOM 10′
ODD 2 Hi Hang Power Clean
2 Hang Power Clean
2 Power Clean
4 Burpee
EVEN 30″ HS Hold
WOD AMRAP 12′
2 Power Clean Ladder @60/40
10 A.Swing @24/16
1 Wall Climb ladder
Venerdì 28/08/15 -G
Warm Up
Gym e Str EMOM 8′
ODD 3X3 STR Ring Dip
EVEN 40″ Planke Hollow
WOD
AMRAP 6′
12 Wall Ball
6 Burpee Box Jump
10 Sit Up
AMRAP 6′
10 Wall Ball
8 Burpee Box Jump
10 Sit Up
Giovedì 27/08/15 -M-G-W
Warm Up
Mob. EMOM 4′
1′ Bottom P.
1′ Squat Sn
WOD AMRAP 18′
B.I. 1200 mt
then 5 C2B
10 Push Press @50/30
15 D.U.
Progetto Crossfit 