wod
Coach Claudio Ciolli
CrossFit
1.
warm up
3 rnd nft
20 jumping jack
10 back squat @20/15
10 knees push up
10 shoulder press
10 sit up
2.
Back Squat rest 1'
12 @50%
10 @60%
8 @70%
15 @45%
rest 2'
3.
Shoulder press rest 1'
8-8 @60%
6-6 @70%
rest 3'
3.
Metcon
20 min Amrap
27 box jump overs / scaled steps
21 Push up / scaled knees push up
15 Calorie / 100 du / intermedio 50 du / scaled 200 su
9 Toes-to-Bars / intermedio ktc / scaled kte
Coach Claudio Ciolli
Calisthenics
Core
for time
30 t2b
30 oscillazioni hp
2' hp
2' prono plank
1' superman
skill front lever (anche se si ha una skill è necessario eseguire tutte le propedeutiche, scaled,intermdio,avanzato, per aumentare la qualità e il tempo di tenuta del movimento)
20'' tuck x3 sc/int/adv
10''+ 10'' one leg x3 int/adv rest30''
6 dragon flag sc/int/adv
10'' x full x 3
5 pull down x 3 int/adv
Zavorrato
pull up 5x5 rest 1'
dip 5x5 rest 1'
hspu 6x5
push un deficit 15 x 5
squat 20 x 3
pistols 10 x 3 rest 30''
lunges db 10+10 x 3
