WOD

Coach Claudio Ciolli

CrossFit

1.

warm up

3 rnd nft

30 su

10 steps

10 kte

10 dl @20/15

5 hang clean

5 hang power snatch

2.

FATAL 40

• For Time

• 40 Wall Balls 9/6

• 40 Hang Cleans 40/25

• 40 Pull-Ups

• 40 Deadlifts 60/45

• 40 Push-Ups

• 40 Box Jumps

• 40 Kettlebell Swings

• 40 Toes-to-Bar

• 40 Air Squats

• 40 Hang Snatches 40/25

• 40 Double-Unders

• 40 Sit-Ups

• 40 Burpees

100 meter Run at start and after each 40-rep movement

Calisthenics

3 rnd rest tra rnd 1'

1' hp

10 ktc parallele

10 sit up

10'' l-sit

Handstand skill

• 30'' hs pancia al mur0 x3 rest 30''

• 30'' hs talloni al muro x3 rest 30''

30'' hs libera x3 rest30'' only advanced athletes

super set

6 pull up + 6 hspu x3 r 45''

6 pull up dx/sx + 10 clap push up x3 r 45''

6 pull up narrow + 10 diamond push up x3 r 45''

6 dip one bar + 6 tiger cross x3 r 45''

6 bulgarian dip ring + 6 dip 2 box x3 r 45''

12 squat jump + 12 lunges walking x3 r 45''