CROSSFIT

2 rnd

30 mountain clinb

10 thruster

10 knees push up

team of 2 you go , i go

for time

100 thruster @ 40 / 25 - @ 30 / 20 - @ 20 / 15

100 calo................................

ogni 3 minuti 5 synchro burpees

CALISTHENICS

hp 4 x 1' rest 20''
tenuta lat su box 30'' + 30'' x...

CROSSFIT

2 rnd
200 m run

30'' h.p.

6 sumo dl high pull
6 power snatch
6 ohs
 

40'' on - 20'' off
5 rounds for max reps of:
1 minute of wall-ball
1 minute of sumo deadlift high pull @ 40 / 25 - @ 30 / 20 - @ 20 - 15
1 minute of weighted sit up
1 minute.....................

C...

CROSSFIT

2 rnd

30 d.u. / 60 s.u.

3 clean pull

3 power clean

3 squat clean

3 push jerk

3 split jerk

10 knees push up

10 steps

every 1'30'' x 4 set

1 clean pull + 1 power clean + 1 push jerk @ 50 % 1 rm c&j

rest 3'

every 1'30 x 4 set

1 clean pull + 1 squat clean + 1 split jerk @ 60 %...

CROSSFIT

2 rnd

30'' h.p.

20'' hs

10 shoulder press 

10 lunges

5 pull up

emom 10'

1-3-5-7-9 set : 4 strict hspu

2-4-6-8-10 set : 8 kipping hspu

( int. 3 - 6 rep )

( sc. 1 - 3 rep )

for time

3 rnd

20 alternated db snatch

16 lunges.............................

directly into....

3 rnd

20 ba...

CROSSFIT

2 rnd

10 back squat

10 sit up

10 knees psuh up

10 swing kb

emom 10'

6 back squat @ 55 % 1 rm 

rest 5'

WOD 2 box race wars

amrap 7'

3 - 6 - 9 - 12 - 15 ecc.....

push up hr

american swing 24 / 16

wall ball

" accessory "

french press 3 x 12  rest 1'

CALISTHENICS

core : accumulate...

CROSSFIT

2 rnd

200 m run

10 deadlift

3 hang high pull + 3 hang power snatch + 3 ohs

3 hang squat snatch

10 swing bar

every 2' x 5 set

5 deadlift 

1 set @ 60 %

2 set @ 65 %

3 - 4 - 5 ...........

rest 5'

WOD 1 box race wars

for time t.c. 8'

15 - 12 - 9 rep

hang squat snatch @ 35 / 25 -...

CROSSFIT

2 rnd

200 m run

30'' h.p.

10 ball squat

10 deadlift

team of 2, you go , i go

10 rnd for time

20 calorie

18 sit up

16 cl.........

CALISTHENICS

tabata 1  h.p.

tabata 2 superman

3 x 15 weighted sit up

skill  rest 30''

german hang 3 x 20''

pull down 3 x 8

ice cream 3 x 8

pull up

2 -...

CROSSFIT

2 rnd

30 mountain climb

5 shoulder press

10 ball thruster

10 steps

10 knees push up

emom 10'

5 shoulder press   @ 50% 1 rm

rest 5'

amrap 15'

30 d.u. / 60 s.u.

10 wall ball

10 ............................

CALISTHENICS

prono plank + tenuta laterale
4 x 30'' + 30'' + 30''...

CROSSFIT

every 1'30'' x 6 set

1 snatch pull + 1 sqaut snatch + 1 snatch balance   @ 50 % 1 rm squat snatch

for time

100 m run

da 10 a 1 

t2b / kte / ktc

da 1 a .......................

Accessory

french press 3 x 10   rest 1'

CALISTHENICS

h.p. 3 x 1'     rest 20''...

CROSSFIT

2 rnd

200 m run

10 scapular pull up

10 ring row

10 knees push up

10 swing ket

10 lunges

emom 12'

6 stict pull up

6 ring / bar dip

rest 5'

emom 18'

12 america swing

12 ......................

CALISTHENICS

3 rnd rest 1' alla fine del round
1' x hollow position
10 x oscillazioni
...