Warm Up
WOD for time
800 mt Run
60 D.L. @55/35
50 Lunges
40 Burpee
30 Power Clean @55/35
20 Push Up
10 Burpee over the barbell
CO 100 Sit Up
Martedì 07/07/15
Warm Up
WOD 7 RFT
5 Push Press @55/35
7 T2B
9 Box Jump
Gym EMOM 8′
Min1 45″ Hollow P.
Min2 45″ lumbar curve
Lunedì 06/07/15
Warm Up
WOD : AMRAP 12′
10 OHS @50/30
15 Wall Ball
20 D.U.
CO TABATA BURPEE
30″ Planke Hollow
Venerdì 03/07/15
Warm Up
Gym. 5x A1 Rwg Dip 4/6
A2 Loadded Sit Up 8/10
WOD 5 RFT
10 Thrusters @40/25
15 A.Swing@24/16
20 Sit Up
Giovedì 02/07/15
Warm Up
WOD : AMRAP 15′
B.I. 800 mt Run then
2 Power Snatch Ladder @40/25
8 Pull-Ups
16 D.U.
CO 4X5 Snatch Ladder empty Bar
30″ Planke Hollow
rest 1′
Mercoledì 01/07/15
Warm Up
W.L. find your 3 RM D.L.
WOD 21-15-9-21
D.L.
Burpee
8 Pistol after each set
Martedì 30/06/15
Warm Up
Gymnastic & Strength EMOM 10′
ODD 30″ Hollow P.
EVEN 6 Step Up +20″ Hollow
WOD 4RFT
400 mt Run
6 HSPU
8 A.Swing @32/24
10 Box Jump
Lunedì 29/06/15
Warm Up
WOD 7 RFT t.c.
5 Hng Squat Clean @55/30
7 Strict Push Up
9 K2E
CO 30 Strict Pull Ups
t.c 6′
r1″
Sabato Special 27/06/15
Warm Up
WOD for time
800 mt Run
21 D.L.
9 A.Swing
400 mt Run
15 D.L.
15 A.Swing
200 mt Run
9 D.L.
21 A.Swing
C. TABATA ON Hollow
OFF Superman
Venerdì 26/06/15
Warm Up
WOD : AMRAP 5′
12 Power Snatch @40/25
8 Wall Ball
8 Box Jump r2′
AMRAP 5′
10 Power Snatch @40/25
8 Wall Ball
8 Box Jump r2′
AMRAP 5′
8 Power Snatch @40/25
8 Wall Ball
8 Box Jump r2′
CO
100 sit-up i T.C, 5′
Progetto Crossfit 