progettocrossfit – Progetto Crossfit

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

Sabato 7/03/2015

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

Sabato 28/02/15

Warm Up Dynamic e Mobility SKILL Snatch WOD AMRAP 15′: B.I. 80 Air Squat then 10 Power Snatch @40/25 12 Burpee Lateral Barbell 15 Sit-Up CO Mobility

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

Mercoledì 25/02/15

Warm Up Dynamic e Mobility Gymnastic & Strength 4×4 Front Squat 5/10 Strict Ring Dip 30″ Superman Position WOD 21-15-9-6-3 Front Squat @50/35 Burpee CO L-Sit 6×30′

Martedì 24/02/2015

Warm Up Dynamic e Mobility Gymnastic Skill Pistol 5×3 Each leg WOD AMRAP 12′ : 15 A.Swing @24/16 10 Pistol (5+5) 5 Burpee jump CO 100 Sit-Up with Medball team

Lunedì 23/02/15

Warm Up Dynamic e Mobility Gymnastic & Strength 5×5 OHS 5 Push-Ups 30″ Hollow P. rest 1′ WOD 15-10-5-10-15 OHS @40/25 T2B

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

Lunedì 26/01/15

Warm Up Group Dynamics e Mobility WOD 15′ AMRAP: BI 80 Air Squat Then 8 STOH @50/35 8 Pistol 8 Burpee Lateral Bar CO 8×30′ Isometria alla sbarra Rest 30′