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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

November 30, 2019

November 29, 2019

Warm up: Dynamics & Mobility

Hero Wod

LOREDO

6 Rounds For Time 

24 Air Squats  

24 Push-Ups

24 Walking Lunges 

400 meter Run

November 28, 2019

Warm up: Dynamics & Mobility

Strenght: A:  Dedlift new dayli max ( 15 min)

Wod: 10 round F.T

10 Dedlift@60% di A

5 Burpees box jump

3 M.U  scal 6 pull ups

November 27, 2019

warm up: Dynamics & Mobility

Sternght:

Hang Power Snatch daily max


Wod: 21-15-9-6-3 reps for time:

Hang Power Snatch@40/25kg
C2B
Thruster@40/25kg
Kip HSPU


 

November 26, 2019

Warm up : Dynamics & Mobility

Strength: Complex:

Power Clean+ TNG squat clean+ STOH daily max

Wod: AMRAP 15 min

3 Clean & Jerk ( 60-40 kg) any style

3 pull ups

6 CNJ

6 pULL UPS

9 CNJ

9 PULL UPS

.......

Cash out  100 sit up

November 25, 2019

Warm up: Dynamics & Mobility

5 round For Time:

6 Clean & Strict press@ 70% of Press (  2sec. hold in the front ranck before the press)

Wod: For time

24-18-12 pistol

12-9-6 strict hand stnd push up

rest 1 min btw  sets

For time:

24-18-12 Walking Lunge

12-9-6 Kip HSPU

Rest 1 min btw sets

For time:

24-18-12 Jumping Split squat

12-9-6 shulder taps

November 23, 2019

November 22, 2019

Warm up: Dynamics & Moility

Strenght: Back Squat Tempo @ 80% 3 rep x 5 set 321

Wod:  3 Rounds for time

7 M.u

14 Toes to bar

21 Wall ball 

rest 4 minuti

 Wod: Amrap 9 min

30 d.u

15 burpees

November 20, 2019

November 19, 2019

Warm up: Dynamics & Mobiliti

Skill Snatch

Strenght: Complex ( 2 Snatch lift-off+ hang squat snatch + snatch) 6 set 1 rep Max

Wod : AMRAP 20

30 D.u

20 Box step wint plate 

10 Power snatch ( 60 -4

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February 28, 2020

February 27, 2020

February 26, 2020