wod


coach claudio ciolli CrossFit

1. warm up 600-400-200 run 5 dl sg @20/15 5 ohs 5 ps 1' hp

2. For Time RX 30 dl snatch grip @50/35 40 Overhead Squats sc. back squat 50 power snatch 60 Wall Ball @9/6 kg 100 Double-Unders / su

INTERMEDIO 20 dl snatch grip @40/25 30 Overhead Squats sc. back squat 40 power snatch 50 Wall Ball @9/6 kg 100 Double-Unders / su

SCALED 10 dl snatch grip @30/20 20 Overhead Squats sc. back squat 30 power snatch 40 Wall Ball...........

rest 5'

3. 21-15-9 ca..........

il wod continua al box!

Calisthenics

core 20-15-10-5 oscillazioni hp ktc parallele iperex twist a terra

skill planche 20'' frog stand x3 20'' pseudo plache x3 10'' tuck planche x3 int. 10'' adv tuck planche x3 adv

super set rest tra i set 1' 6 wide pull up + 10 wide push up x4 6 regular pull up + 10 push up x4 6 narrow................

il wod contuinua al box!


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