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CrossFit 6.0 Rozzano
Via Martiri Di Cefalonia N°42

Fizzonasco di Pieve Emanuele (Mi)
info@crossfit6-0rozzano.com

Tel:
Cell: 3356146549

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©CrossFit 6.0. Rozzano LK

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Seguici

May 31, 2018

Warm up: Dynamics & Mobility

Skill: Front Squat

Strenght:  Every 3 Minutes for 15 Minutes

5 Front squat @ 85% 1 RM

Rest 5'

Skill: Wall Ball

Wod: Karen ( Time)

150 Wall -Ball Shots   @ 9 - 6 Kg

May 25, 2018

Warm Up : Dynamics & Mobility

Test:  km 1,609 ( minor tempo)

Wod : AMRAP 25'

12 Hand Stand Push ups

15 Sumo Deadlift High Pull ( 60 % RM1)

18 Jump Squats

21 D.u

May 21, 2018

Warm Up: Dynamics & Mobility

Strenght: Snatch Daily max

Wod: For Time

9-7-5 reps

Pull Ups

Snatch ( 50- 30kg)

then,

7-5-3

C2B

Snatch ( 60 -35kg)

Then

5-3-1

Burpees  M.U

Snatch ( 70 -40Kg)

May 16, 2018

Warm Up: Dynamics & Mobility

Buy in: 50 Burpees

Strenght: EMOM 10'

Odd 5 Power Clean + Press @ 85% Rm1 Press

Even 5 strict Wheighted Pull Ups

Wod:  5 Round For Time

5 Thrusters  ( 60 -40 kg )

3 Rope Climb

15 Cal Row or  200 m Run

Cash Out: 

50 Wall Ball ( 9-6 kg)

May 11, 2018

Warm Up: Dynamics & Mobility

May 9, 2018

Warm Up: Dynamics & Mobility

Strenght: Snatch 3 reps @ 75% 1RM x 5 sets

Wod: Every 2 minute ( alternate odd/ even) for  8 round

ODD

9 Cal Row

9 Box jump

max reps Power Snatch ( 50- 30 kg) in the remaining time

EVEN

20 D.U

9 Burpees

Max Rep Snatch ( 50-30 kg) in the remaining time

NO REST BETWEEN SETS

Score is n. Power Snatch + Snatch

May 7, 2018

Skill: 10 minutes

Handstand  push ups progression

Warm Up:  10 minutes 

3 Rounds empty bar

5 Deadlifi 

5 Thrusters

5 Clean & Jerk

Wod: " Nasty Woman " Time Cap 24'

AMRAP 5'

"Fran" 21-15-9

Thrusters ( 45 - 30 kg)

Pull Ups

4' rest

AMRAP 5'

"Diane" 21-15-9

Deadlift (100- 70 kg)

Handstand Push ups

4' rest

AMRAP 5'

"Grace" 

30 Clean& Jerk ( 60- 45kg) 

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February 28, 2020

February 27, 2020

February 26, 2020