Please reload

Seguici

May 31, 2016

 

 

Warm Up: Dynamics & Mobiliy

 

Strengh: Sumo Deadlif High Pull

 Set 1 – 3 rep@ 75%

Set 2 – 2reps@ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 reps @ 90%

Set 7 find new max reps

Rest.3 ‘

 

Wod: 5 round for time of

800 m Run

30 Pull ups

20 Toe to bar

May 30, 2016

 

Warm Up: Dynamics & Mobility

 

Skill: Clean & Jerk

Strength: Clean & Jerk

Every 2’00 x 7 sets:

1 Clean & Jerk @ 80% 1 RM, climbing

 

Wod:

Amrap 00',00 to  7',00"

5 Power Clean (60-40kg)

9 Russian Kb (28-16kg)

rest . 3'

Amrap 07',00 to 14’,00

7 Hang Power Clean (60-40kg)

9 Wall Ball (12-9kg)

rest. 3'

Amrap 14’,00 to 21’00

12 Push Press (50-30kg)

6 Turkish get up (16-12kg)

May 27, 2016

 

 

Warm Up:

Dynamics & Mobility

 

Tabata 1

Montain Climbers

Shoulder Press

Rest 3’

Tabata 2

High Knees

Kb swing

Rest 3’

Tabata 3

Burpees

Thrusters

Rest 3’

Tabat 4

Push Ups

Wall Ball

 

 

 

May 26, 2016

 

 

Warm Up:

Dynamics & Mobility

 

Wod: For Time of:

1000 m run

50 Front squat (50-30kg)

50 Bench Press (60-40Kg)

1000 m run

35 Front squat (50-30kg)

35 Bench Press (60-40kg)

1000 m run

20 Front squat (50-30kg)

20 bench Press ( 60-40kg)

5 Muscle Up – 10 CTB pull ups

May 24, 2016

 

 

Warm Up:

Dynamics & Mobility

 

Strength:

35 Ground to Overhead (40-30Kg) Time cap 5’

 

Wod : 6 Round For Time

10 Sumo Deadlift High Pull (50-30kg)

5 Wall climb

10 Toes To bar

300m Row

May 24, 2016

 

Warm Up:

Dynamics & Mobility

 

Strength:

Seven sets of:

Power Clean+ Hang Power clean+ Hang  Squat clean

Rest 1’ Between each set

Wod:  

From 0’ to 7’

Amrap

600m run

15 Overhead squat (40-30kg)

30 burpees

1’ rest and add load

From 7’ to 14’

Amrap

400m run

20 Front squat (50-40kg)

25 burpees

1’rest and add load

From 14’ to 21’

Amrap

200m run

25 Back squat (60-50kg)

20 burpees

May 23, 2016

 

 

Warm Up:

Dynamics & Mobility

 

Skill: Bench Press

Strength

Bech Press:

Set 1 – 3 rep@ 75%

Set 2 – 2reps@ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 reps @ 90%

Set 7 find new max reps

Rest.3 ‘

Wod 1:   21-18-15

Handstand Push Up

Ring Dip

Hand Release Push Up

 Wod 2: 12-9-6-3

Muscle up / Chest to bar  pull ups

Burpees Box jump

Toe To bar

May 20, 2016

 

 

Warm Up:

Dynamics & Mobility

 

Wod : For time of

21-18-15-12-9-6-3

Squat clean (50-40kg)

Double under

Deadlift  (80-60kg)

Box jump

Begin each round with 50m bear crawl

May 18, 2016

 

Warm Up:

Dynamics & Mobility

 

Wod: TABATA

Tabata 1

Pull ups

Sit ups

Rest 2’

 

Tabata 2

Push ups

Toe to bar

Rest 2'

 

Tabata 3

Jump squat

Back Extension

Rest 2'

 

Tabata 4

Body Blaster

May 17, 2016

 

Warm Up:

Dynamics & Mobility

 

Wod: For time of:

10 Chest to bar Pull ups ( Competitor Muscle up)

20 Deadlift (100 / 80/60kg)

30 Box Jump Overs

40 Kb swing (24-16kg)

50 D.u x 2 s.u

50 Cal Row

50 d.u x 2su

40 kb swing

30 box overs

20 deadlift

10 Chest to bar pull Ups ( competitor Muscle up)

Please reload

  • Facebook Basic Square

August 6, 2020

August 5, 2020

August 3, 2020

July 31, 2020

July 30, 2020

July 29, 2020

July 28, 2020

July 27, 2020

July 25, 2020

July 24, 2020

Please reload

Posts Recenti
Ricerca Tramite Tags
Blog

CrossFit

May 2, 2014

1/2
Please reload

Archive