CrossFit "Snatch Day" bar up floor sg 15x4 Rx 40/25 rest 15" Good morning 15x4 Rx 20/15 Dlsg 4x4 Rx 60/35 rest 30" Dl snatch pull 3x3 Rx 50/30 Hang Power snatch 4x3 Rx 50/30 Down Squat snatch 3x3 Rx 50/25 Squat snatch 2x3 Rx 50/30 1x4 Calisthenics l-sit 20"x4 rest 20" hyperex box 10x4 frog stand 20"x4 rest 30" hs faccia muro 20"x3 hs 30"x3 hs libero max"x3 mu max x3 rest 40" push up deficit max x3 dip ring/bar max x3 pull up rev isom 20"x3 push up in avanti 20"x3 lu

CrossFit Amrap 5' 15x cal 10x t2b Amrap 20' 20x air squat 6x hspu 15x lunges 6x pull up strict 10x box jump 6x dip ring/bar Calisthenics Round knees parall 10 10 10 10 pull up 30 5 20 5 push up 40 5 30 5 dip/french 20 5 10 5 hspu 10 5 5 5 #boxaroma #calisthenics #streetwork #streetworkout #crossfit

CrossFit Ft (2+2) x5 rest 1' Dl+ H. squat Clean Ft 50x du/150x su 40x hpc Rx 50/30 ( sc. front squat) 30x kipp pull up 20x med clean Rx 9/6 10x shoulder press Rx 50/30 Calisthenics 30"+ 8 x4 rest 20" hp+ v-up "Planche" Planche gambe a terra 30"x3 rest 30" tuck planche 20"x3 l-sit + tuck planche box/parallelette max"x3 6+10+6 x4 rest 1' pull up+push up+tiger push 6+10+6 x4 pull up narrow+push up diamond+ french press aii squat x70 #boxaroma #calisthenics #streetwork #st

CROSSFIT 3 rnd 1' x cal 1' x wall ball rx 9 / 6 kg 1' x pull up 1' x burpees 1' x american swing 2' rest accessory work barbbell row 6 x 4 CALISTHENICS tabata core mix 6 x pull up wide 8 x dip bar x 4 a circuito 12 x push up diamond rec (1) 15'' rec (2) 1' 6 x pull up narrow 10 x dip 2 box x 4 a circuito 12 x push up wide squa

CROSSFIT emom 12' 10 x cal 8 x roll up 15 x iperex amrap 20' 30 x thruster rx 40 / 25 kg 30 x t2b ( scaled k.t.e. ) 30 x push up h.r. CALISTHENICS tabata core mix m.u. 6 x 4 rest 1' tiger bar 6 x 4 one arm push up 8 x 4 weighted lunges 10 x 4 pull up archer 6 x 3 bulgarian dip / one bar 6 x 3 push up clap 10 x 3 rest 45'' french press 12 x 3

CROSSFIT 3 rnd for time 34 x d.u. / 100 x s.u. 21 x weighted sit up 13 x bar up floor s.g. emom 20' 8 x sumo deadlift high pull 13 x ball clean 8 x one arm push press db / kb 13 x burpees CALISTHENICS h.p. 1' x 2 rec 20'' l-sit 30'' x 2 superman 30'' x 3 ( weighted ) pull up 4 x 4 dip 6 x 4 push up 15 x 4 handtsand 3 appoggi 30'' x 3 handstand pancia al muro 30'' x 3 handstand push up 4 x 3 rec 40'' handstand libera max '' x 3

CROSSFIT e2mom 12' 1 x power snatch + 2 x squat snatch amrap 3' 18 x box jump ( scaled steps ) 12 x pull up max rep ohs rx 40 / 25 kg rest 3' amrap 3' 15 x box jump // 9 x pull up max rep ohs rx 50 / 30 kg rest 3' amrap 3' 12 x box jump // 7 x pull up max rep ohs rx 60 / 40 kg CALISTHENICS tabata core h.p. + l-sit pistols 10 x 4 rest 30'' round 1 40 x pull up 50 x dip ring 80 x push up round 2 40 x pull up ring 50 x dip 80 x push up

CROSSFIT for time 100 x d.u. / 250 x s.u. 80 x sit up 70 x air squat 60 x push up h.r. 40 x american swing 10 x rope climb ( scaled 20 x floor r.c. ) 50 x d.u. / 150 x s.u. "accessory work" dumbbell curl 6 x 4 CALISTHENICS h.p. 1' x 4 rest 30'' dragon flag 6 x 4 pull up / ring 6 x 3 dip bar / ring 6 x 3 rest 30'' push up 12 x 3 pull down 6 x 3 tuck front lever 20'' x 4 one leg front lever 20'' x 4 front lever negativa da candela

CROSSFIT " benchmark day" "ELIZABETH" 21 - 15 - 9 clean rx 60 / 40 kg ring dip ( scaled bar dip ) rest 5' "FRAN" 21- 15 - 9 deadlift rx 100 / 70 kg hspu CALISTHENICS l-sit bar + k.t.e. 15'' + 6 x 4 superman + iperex 20'' + 10 x 4 rec 30'' 10 x squat jump x 4 6 x pull up 3 cambi x 4 6 x dip ring/ bar x 4 rec 45'' 12 x push up 3 cambi x 4 french press 10 x 3 20'' x pull up isom 20'' x dip isom x 3 a circuito rec 40'' 20'' x push

CrossFit Metcon (Time) 4 rds 20 Hang Power clean @40/25 10 Burpee Box Jump Overs 5 Reverse pull up heavy Clean Squat Clean 4-4-3-3-2-2-1 rest:1' Calisthenics tabata core 30'' x frog 15' x tuck planche x3 rest 30'' 30'' x planche sbilanciamento 15'' x loop band planche 4 x archer pull up x3 rest:1' 6x pull up dx-sx // 6x reverse l-sit narrow pull up // 6x chest roll dip // 12x push up archer // 20x squa