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July 20, 2018

HERO WOD: HOLLYWOOD

FOR TIME: 

Run 2 km

22 wall-ball shots, ( 9 . 6 KG)

22 muscle-ups

22 wall-ball shots

22 power cleans,  ( 80-40 KG)

22 wall-ball shots

Run 2 km

July 19, 2018

Warm Up: AMRAP 10'

5 Jumping squats

5 Back Extension 

5 Press ( Empty bar )

Strenght: Press ( 15 min) (A)

New Daily Max 

rest . 3 min.

Press 3 rep x 5 sets @ 85 % (A)

Wod : 5 Rounds For time

20 Jumping Squats

20 Back Extension ( with plate)

20 Push Ups hand release

20 d-ball Clean @ 15-12 kg

July 16, 2018

Warm Up:

50" Knuckle Drags, 50" Active Samson, 50′"Active Spidermans ,5 Air Squats with 10 sec pause at bottom , 5 Push-up to Downward Dog, 10 PVC Passthroughs , 30" Front Rack Stretch Movement Prep 3 High Hang Muscle Snatches 3 Hang High Pulls 3 Snatch Balances (Snatch Drops)2 High Hang Power Snatches2 Hang Power Snatches ,2 Power Snatches 3 Push Press3 Push Jerks2 High Hang Power Cleans2 Hang Power Cleans 2 Power Clean and Jerks 3 Front Squats, 3 Push Press, 3 Thrusters

Metconment Prep:
3 High Hang Muscle Snatches
3 Hang High Pulls
3 Snatch Balances (Snatch Drops)
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches 

3 Push Press 
3 Push Jerks
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Clean and Jerks 

3 Front Squats
3 Push Press

 3 Thrusters 

Wod: Fot Time 

30 Snatches (60/40 kg)

10 Ring Muscle-ups  scaled Bar M.u.

30 Clean & Jerks (60/40)

10 Ring Muscle-ups

30 Thrusters (60/40)

10 Ring Muscle-ups

 Exstra: Time Permitting

Tabata Hollow Rocks8 Rounds of :...

July 12, 2018

Warm up: Dynamics & Mobility ( 10 minutes)

Skill: Deadlift (10 minutes)

Strenght: Deadlift 

20 minutes to build to 1 RM

Wod: AMRAP 15

4 Strict M.u

6 Strict Handstand Push ups

30 D.U

Exstra for RX

max effort Unbroken Ring M.U

July 10, 2018

Warm Up: Dynamics & Mobility

Strenght: Every 2 minutes x 5 sets

5 Back Squat @ 85% 1rm

Wod: For Time 7 Round

2 Bar M.U

4 Power Clean ( 80-5o kg)

16 Push up hand release 

Then immediately after the 7 rounds do,

76 Wall Balls

200 D.U

July 9, 2018

Warm up: Walking Lunges

3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:

1st 50 Meters – Left Arm Overhead, Right Arm Hang

2nd 50 Meters – Right Arm Overhead, Left Arm Hang

3rd 50 Meters –  Front Rack

4th 50 Meters –  Overhead

Strenght: Front squat 15 Minutes

3 Reps @ 80%

1 Rep @ 85%

3 Reps @ 80%

1 Rep @ 90%

3 Reps @ 80%

1 Rep @ 95%

Rest as needed between sets.

WOD: 21-15-9:

Front Squat (60/40 kg)

Kettlebell Swings (32/24)

400 Meter Run

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