Allenamenti – Progetto Crossfit

Sabato 27/02/16

WU GYM E STR ODD 3 CLEAN PULL 3 MUSCLE CLEAN 3 POWER CLEAN EVEN 30″ PLANKE HOLLOW MET AMRAP 15′ 9 PC 12 PUSH UP 15 BOX JUMP

Sabato 9/01/16

WU MET FT 30 25 20 15 10 5 A.SWING @24/16 BOX JUMP / BURPEE 400MT EVERY 2 ROUND

Mercoledì 18/03/15

Warm Up Gymnastic & Strength 4 set : A1 3 Front Squat 3 Bottom Down A2 30″ L-Sit rest 1′ WOD Emom 15′ Ladder 2-4-6-8-10-12 Hang Squat Clean @60/40 K2E 5 Burpee after each set

Martedì 17/03/2015

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

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.