Warm Up
WOD AMRAP 15′
5 OHS @50/30
7 T2B
9 Burpee Lateral bar
CO 5×45″ Hollow Hold
rest 45″
Sabato 18/07/15
Warm Up
WOD AMRAP 20′
3 Power Snatch ladder @40/25
1 Round Cindy 5 Push Ups
10 Push Up
15 Air Squat
CO 100 Sit Up C.T.8′
Venerdì 17/07/15
Warm Up
WOD AMRAP 20′
B.I. 50 Thrusters empty bar
then 10 F.S. @60/40
15 A,Swing@24/16
20 Lunges Ket OH@24/16
25 Sit-Up
CO Tabata Burpee
Giovedì 16/07/15
Warm Up
Gymnastic & Strength 5×3 Strict Pull Ups rest1′
AMRAP 12′
3 DL @90/60
10 K2E
15 D.U.
Mercoledì 15/07/15
Warm Up
Gymnastic & Strength 5x 30″ HS
30″ Planke
WOD 4RFT
400 mt Run
6 HSPU
8 Box Jump
Martedì 14/07/15
Warm Up
WL Complex Every 2′ for 12′
1 SH Press
2 Push Press
3 Push Jerk
WOD
AMRAP 3′
8 STOH
8 Burpee
rest1′
AMRAP 3′
Wall Ball for max reps @9/6 rest1′
AMRAP 3′
6 STOH
6 Burpee
Lunedì 13/07/15
Warm Up
Gymnastic & Strength EMOM 12′
1′ 5 Front Squat with 3″ in bottom position
2 20″ Hollow P. + 20 curve body
3 10″ Swing body
WOD 21-15-9-
Hang Squat Clean 60/40
Pull-Ups
Sabato 11/07/15
Warm Up
Gymnastic & Strength EMOM 12′
ODD 5 Thrusters empty b + 5 Burpee
EVEN +20″ Hollow P. + 20 Superman P.
WOD : AMRAP 12′
8 Thrusters
8 K2E
8 Burpee over BB
Venerdì 10/07/15
Warm Up
W.L. Primer 3R
5 Hang Power Snatch
5 Hi. Hang Power Snatch
5 Tall Snatch
5 OHS
WOD 4RFT
400 mt Run
15 Hang Power Snatcj
10 Sit Up
Giovedì 09/07/15
Warm Up
WOD : AMRAP 15′
21 A.Swing 24/16
3 Wall Climb
1 Rope Climb
CO TGU 5X2 (1DX/1SX) ME
rest 1′
30″ Planke Hollow
Progetto Crossfit 