Warm Up
Gymnastic & Strength 4 SET OF
A1- Deadlift 5 reps
A2- Plake Hollow 30″
WOD
AMRAP 12′:
12 DL @80/55
10 Goblet Squat @24/16
8 Box Jump
Lunedì 16/03/15
Warm Up
Dynamic e Mobility
BISPU
WOD
6 RTF
5 HSPU
10 PISTOL
20 D.U.
CO
10X3 strict
K2E
rest 30″
Sabato 14/03/15
Warm Up
Gymnastic & Strength
4x 5/6 Ring Dip Strict
10 Jerk
10 Leg V-Ups
WOD
AMRAP 10′
2-4-6-8-10
Hang Power Clean
K2E
Venerdì 13/03/15
Warm Up
Dynamic e Mobility
WOD
Emom 20′
ODD 10 A.Swing +5 Wall Ball
Even 5 C2B +5 Burpee
Giovedì 12/03/15
Warm Up
Dynamic e Mobility
SKILL
D.U.
WOD for time <15
800 Run
50 Air Squat
40 V-Ups
30 Lunges Plate OH @20/10
20 Russian Twist
50 D.U.
CO
100 Sit-Up
Mercoledì 11/03/15
Warm Up
Dynamic e Mobility
Gymnastic & Strength 5x
5 OHS technic
30′ Hollow P.
rest 1’00
WOD 21-15-9-6-3
OHS @40/25
Push-Ups
6 Box Jump after each set
Martedì 10/03/2015
Warm Up
Dynamic e Mobility
Gymnastic & Strength
Emom 10′
DL Clean
Clean Pull
Power Clean
Split Jerk
20′ Planke Hollow
WOD
AMRAP 10′:
3 CeJ @60/35
3 T2E
6 CeJ
6 T2E
9 CeJ
9 T2E
Lunedì 9/03/2015
Warm Up
Dynamic e Mobility
SKILL
Snatch
WOD
AMRAP 15′:
5 Power Snatch @50/30
10 Sit-Up
1 Wall-Climb Ladder
CO
5xMax Leg Raise alla spalliera
rest 1′
Sabato 7/03/2015
Warm Up
Dynamic e Mobility
WOD
4RFT
400Mt
10K2E
8 Burpee Box Jump
CO
100 Wall Ball
Venerdì 6/03/2015
Warm Up
Dynamic e Mobility
WOD
100 D.U.
30 DL @80/55
25 Push-Ups
20 Lunges Plate OH @20/10
15 Burpee
20 Lunges plate OH
25 Push-Ups
30 D.L.
100 D.U.
Progetto Crossfit 