CROSSFIT 6.0 ROZZANO

Warm Up : Dynamics & Mobility Strenght: Push Press @ 80% @ 5 set x 3 reps Wod: Tabata 1 Kb swing Kb sit Ups 2 min rest Tabata 2 Push Press Toe To Bar 2 min Rest Tabata 3 Pull Ups V-ups 2 min rest Tabata 4 Push Ups squats rest. 2 min Tabata 5 Burpees Jumping Lunges

Warm up: 12' AMRAP 200 m Run 10 Air squat 10 box jump 5 burpees 5 bear complex with the bar Sternght 25 minutes to reach 300 kg whit the least amount of lifts: Deadlift, squat clean, squat snatch, front squat, thrusters Men's Rx 3 lifts Women's 4 lifts Wod: For Time 600 rep Kb Swing ( 32 - 20kg) t2B air squat double under Box Jum Wall Ball ( 9-6 kg) Burpees You choose the reps for each movement totaling 600 reps…however once you move on to the next movement you can not go b

Warm Up: 3000 m Run Strength: Tempo Back Squat @ 5 rep max ( 20 minuti) Wod Team of 3: AMRAP 20 ' 1 Partners Thrusters ( 40 -30 kg) 2 Partners Row 10 cal 3 Plate Hold

Warm up: Dynamics & Mobility Strenght: Deadlift new daily max ( 20 min) Wod : 25 ' AMRAP 9 Deadlift @ 80 % new 1rm 12 Burpees Over the bar 15 Hand Stand Push up

Warm up : Warm Up 2 Rounds 10 Light Push Press 10 Box Jumps 30/24 20 HS alternating Shoulder Taps**scaling options: inverted with toes on a box, inverted with knees on a box, inverted down-dog Strenght; EMOM 12 1 Snatch @ 85% Wod : For Time 30 m Kb Walking Lunges 24 kg 50 Wall Ball 25 Squat snatch @ 60% 50 Wall Ball 30 m Kb Walking Lunges 24 kg

Warm Up: Dynamics & Mobility Skill : Clean Strenght: Squat Clean x 8 sets set.1 - 3 Rep @ 60% set 2- 3 Rep @ 70% set 3 - 2 Rep @ 75% set 4 - 2 Rep @ 80% Set 5 - 2 Rep @ 85/ Set 6 - 1 Rep @ 90% Set 7 - 1 Rep @ 95% Set 8 - 1 Rep @ 95% + Wod: 4 Round For Time 400 m Run 10 Box Jump Over 20 Step Lunges hold ( 24 /16 kg) 40 air squat 60 d.u

Warm Up: For Completion 200m run 30 m spiderman 30m bear crawl 10 dislocates 200m run1 1 Round 20 Wallballs 20/14 20 Calorie Row 10 Light DB Press Strength: Split Jerk 3 rep @ 80% x 5 sets Wod: 5 Rounds 300/250m Row 20 KB Swings 24/16 10 Strict Pull Ups