#allagraziano – Progetto Crossfit

Sabato 6/02/16

WU MET FT 800MT 30 HANG POWER CL @40/30 30 STOH 10 BURPEE LATERAL 10 T2B 400MT 20 HANG POWER CL @40/30 20 STOH 10 BURPEE LATERAL 10 T2B 200 MT 10 HANG POWER CL @40/30 10 STOH 10 BURPEE LATERAL 10 T2B

Lunedì 31/08/15 -GW

Warm Up WL Primer 2 RNFT 5 Hang Power Clean 5 Front Squat 3 Bottom 5 Tall Clean WOD AMRAP 12′ 6 Hang Squat Clean @60/40 9 K2E 12 Ket Sn @24/16 CO Hollow Hold 3×1′ rest1′

Venerdì 24/04/15

Venerdì 27/03/15

Warm Up Dynamic e Mobility Gymnastic & Strength WOD for time (ct 20′) B.I. 800 run then 15-12-9-6-3 Hang Power Snatch @40/25 Pull-Ups 8 Pistol after each set CO 5x Super set sit-up

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

Sabato 7/03/2015

Warm Up Dynamic e Mobility WOD 4RFT 400Mt 10K2E 8 Burpee Box Jump CO 100 Wall Ball

Giovedì 26/02/15

Warm Up Dynamic e Mobility WOD AMRAP 15′: 3 Hang Power Clean Ladder @50/35 6 Strict K2E 9 Box Jump CO Tabata Push-Ups

Sabato 21/02/15 Special

Warm Up Dynamic e Mobility WOD AMRAP 15′ : STOH @60/35 10 Burpee over the burbell 15 Jump Lunges 20 D.U. CO 100 Sit-Up