Warm Up
Gymnastic & Strength EMOM 10′
ODD 3/5 Strict Pull Ups
EVEN 1 Power Snatch
1 Hang Power Snatch
1 Hi Hang Power Snatch
1 Tall Snatch
1 OHS
WOD 14-12-10-8-6
Power Snatch @40/25
Pull Ups
Mecoledì 22/07/15
Warm Up
Gymnastic & Strength 6x 3/5 ring dip
30″Hollow P
WOD for time ct 13′
30 Burpee
60 Jumping Lunges
90 Sit Up
120 A. Squat
AMRAP D.U.
Martedì 21/07/15
Warm Up
WOD 6RFT
15 Wall Ball @9/6
10 Box Jump
200 mt Run
CO max rep in 5′
Strict Push Up
Lunedì 20/07/15
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
Progetto Crossfit 