Warm Up
Gymnastic & Strength EMOM 10′
ODD 1 Sh Press +1 Push Press + 1 Push Jerk
EVEN +20 D.U.
WOD AMRAP 15′
3 STOH Ladder @60/35
10 Burpee over BB
20 D.U.
Mercoledì 24/06/15
Warm Up
Barbell Mob. 45” Bottom position Squat
45″ BB Squat
WL “Primer” 3R 5 Hang Power Clean
5 HI Hang Power Clean
5 Tall Clean
WOD 21-15-9-3
Power Clean @55/35
Pull Ups
Martedì 23/06/15
Warm Up
WOD 4 RFT
400 mt Run
10 Sit Up
7 A.Swing @32/24
1 Rope Climb
CO 5X1″ Hollow P.
r1″
Lunedì 22/06/15
Warm Up
WOD for time
B.I. 800 mt Run then 50 F.S. @35/25
40 Push Up
1 Wall Climb
30 Sh. Press
20 Box Jump
1 Wall Climb
10 Lunges B.B. O.H.
5 Burpee
1 Wall Climb
CO 1X1” Planke Hollow
r1”
Sabato 20/06/15
Warm Up
Gymnastic & Strength EMOM 8′
ODD 6 Loadded step up
6 Box Jump
EVEN 45″ Hollow P.
WOD AMRAP 15′
15 A. Swing @24/16
10 Box Jump
5 Push up
Venerdì 19/06/15
Warm Up
SKILL Snatch
benchmark “Randy”
WOD FOR TIME
30 Thruster @35/25
15 Burpee over bb
20 Thruster
10 Burpee
10 Thruster
5 Burpee
WOD
Giovedì 18/06/15
Warm Up
WOD 5RFT
7 Pull up
14 D.L. @90/60
21 D.U.
CO Snatch test 100 Sn. @24/16
Mercoledì 17/06/15
Warm Up
WOD EMOM 12′
4 Wall Ball @9/6
5 Push Up
6 Lunges plate OH @20/10
CO 5XME Strict K2E rest 1′
Martedì 16/06/15
Warm Up
Gymnastic & Strength 5×5 strict ring dip
30″ hollow position
WOD AMRAP 15′
B.I. 800 MT RUN
then 3 hang squat clean ladder @60/35
8 burpee over the b.b.
Lunedì 15/06/15
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
Progetto Crossfit 