CrossFit 4 RND For time 15 cal/ 200m run/ 50 j.j. 10x ttb ring/bar 20x superman iperex EMOM 20' combo: 2x deadlift + 2x clean + 2 x push jerk rx 50kg/ 35kg 5x clean ball + 5x wall ball rx 9kg/6kg 10x swing america 1'x rest (compreso in EMOM) CALISTHENICS tabata core hollow position + ttb 4 x muscle up 10 x push up x 3 rec 40'' 6 x pull up cerchio 12 x push up archer x 3 // 6 x narrow pull up 8 x dip bar x 3 // 1 x rope climb 5 x hand

CrossFit FT t.c. 40' 400x Run 15x Clean rx 60/30 400x Run 30x T2B 400x Run 45x wall ball rx 9/6 400x Run 45x squat 400x Run 30x kipp pull up 400x Run 15x Push press rx 40/25 400x Run Calisthenics pull up + push up + pull up 3+8+3 x 4 rec 45" push up +pull up narrow + push up 6+4+6 x 4 dip bar/ring + push diamond + dip bar/ring 3+6+3 x4 pull up wide + push up wide 4+8 x3 push up rev+ pull up rev 8+4 x3 tiger push + frech press 4+4 x3 front lever tuck/ one leg 20"x

WOD Regional 2017 EVENT 1 For time, wearing a weight vest/bumper(only run): 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats Men wear a 20-lb. vest/bumper Women wear a 14-lb. vest/bumper Time cap: 25 minutes Calisthenics Tabata core mix 4xMuscle up 6xDip ring/bar x4 rec45'' 6x 3 changes pull up 8x tiger push // // 6x ring pull up 4x tiger bar // // 3+3 one arm push

CROSSFIT 6 rnd for time 8 x snatch dumbbell rx 15 / 7.5 kg 10 x burpess 5 rnd for time 10 x cal 10 x box jump 4 rnd for time 6 x dip ring 10 x ttb CALISTHENICS round r1 r2 r3 pull up 40 20 30 dip bar/ring 50 30 40 push up 60 40 50 ttb 15 15 15

CrossFit AMRAP 12' 4x deadlift deficit snatch grip 60kg/45kg 6x swing kett AMRAP 8' 10x squat jump 20kg/15kg 8x sumo deadlift high pull 40kg/25kg AMRAP 6' 40x du 6x reverse pull up CALISTHENICS tabata core ttb + v-up Skill Muscle up 10' 4xArcher pull up 6x ring dip x4 rest 1' 8x push up wide 4x pull up wide 6x tiger push // // 8x french press 4x pull up reverse wide 6x dip 2 box // // 8x push up

CROSSFIT " HEAVY DAY " clean + front squat 2 + 4 x 5 set ( 85% 1rm clean ) rec 1' 30'' emom 16' 4 x shoulder press 40 / 25 kg 6 x strict pull up 8 x push up hand release 10 x sit up CALISTHENICS tabata core mix handstand push up 6 x 3 rec 30'' pull up wide + pull up + pull up narrow 3 + 3 + 3 x 4 rec 40'' push up wide + push up + push up diamond 4 + 4 + 4 x 4 dip bar + dip one bar

CrossFit 2Rft work for 1' : 1'x cal/ run 1' x sit up 1' x brps 1' x wall ball 1' x push up rest 3' "ISABEL" t.c. 15' 30x snatch rx 50/25 Calisthenics toes to bar 10x 4 rec 30" superman su ball 20"x 4 pull up 6x 4 rec 30" push up 12x 4 dip bar 8x4 ring pull up archer 6x 3 rec 40" push up in movimento 12x 3 french press ( 2 -2-2) 6x 3 ice cream 6 x 4 (2-1-2) rec 30" #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit 3 RND for time 40x du 5x ttb + 5x strict ttb EMOM 12' 5 x clean ball + 5 x wall ball rx 9kg/6kg 4x thruster rx 40kg/25kg + 4x pistols 3 RND for time 100m x run 20x sit up butterfly Calisthenics tabata core Muscle up 4x4 rest 1' 6x pull up x3 rest 1' 10x push up 6x dip 8x tiger push // // 6x handstand push up x3 rest 45'' 6x bulgarian dip // // 12x french press // //

CrossFit (team of 3) Ft 3000x run 75x t2b 90x brps syncro Amrap 15' 5x fs rx 60/ 30 5x box jump 5 x kipp pull up 10x wall ball rx 9/6 Calisthenics v-up 15 x 4 rec 20" mu 4 x 4 rest 45" push up one arm 6x 4 dip ring 6x 4 pull up wide + push up wide 4+8 x 3 rest 40" push up diamond + french press 8+6 x 3 hspu 6 x 3 front lever one leg ring 20"x 4 rest 30" #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CROSSFIT tabata core prono plank + back extection a terra e2mom 3 - 3 - 3 - 2 - 2 - 1 - 1 deadlift " FRAN " for time 21 - 15 - 9 thruster rx 40 / 25 kg pull up CALISTHENICS 30'' x hollow position + 10 x albanesi x 3 rec 30'' arco lombare 15'' x 3 rec 20'' round 1 2 3 pull up 10 5 10 dip 10 5 10 push up 20 5 20 handstand 3 appoggi 20'' x 3 handstand pancia al muro / ca