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