CrossFit Tabata Music Day Tabata 1 -kte Tabata 2 -calories Tabata 3 - ball cluster rx 9-6 kg Tabata 4 - dl snatch grip rx 70/50 kg Tabata 5 - pull up reverse Calisthenics tabata core 4 x muscle up / pull up x3 rest:1' 6x pull up dx-sx // 6x reverse narrow pull up // 6x bar dip // 12x push up archer // 20x squat // 10x pistols // 30'' x handstand casetta 30'' x handstand pancia al muro x3 rest 30'' 30'' x handstand 3 appoggi

CrossFit METCON 10 rounds for time: 2 rope climbs 6 barbell turkish get ups 45/35 8 wall ball rx 9/6kg 12 V-ups 3 rnd for time 15 t2b 15 sumo dl high pull 40/25 kg 16 bar lunges overhead 40/25 kg Calisthenics Tabata core mix 4xMuscle up 6xDip ring/bar x4 rec1 30'' rec2 45'' 6x pull down 8x tiger push // // 6x ring pull up 4x tiger bar // // 3+3 one arm push up 6x french press // // 30''frog stand 20''

CrossFit EMOM 10' - 2 strict pull ups, 3 kipping pull ups, 2 kipping chest to bar pull ups, 1 bar muscle up/ pull up - 2 strict handstand push ups, 4 kipping handstand push ups, 2 strict handstand push ups 6 rounds for time: 1' x du/su 10 push ups 10 pistols 10 kettlebell swings 10 calories CALISTHENICS 10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10''+4 x 2 set rec 1' hollow position + v-up 2+2 - 4+4 - 6+6 - 6+6 - 4+4 - 2+2 x2 set rec 1' 30'' pull-up + push

CrossFit METCON 12min AMRAP 6 pistols 12 power clean 40/25kg 24 du Weightlifting squat snatch 6-6-4-4-2-2 rest:1' Calisthenics tabata core 4x muscle up + 4x hspu + 8 push up x4 rest: 1' 4x dip + 6x tiger push + 8x french press // // 4x narrow rev. l-sit pull up + 6x t2b + 10x sit up // // 20'' x tuck back lever x3 r:45'' 10''x one leg back lever // // 6x pull down // // 6x dragon flag // //

Crossfit 1. 20 cal skierg 30-25-20 abmat sit up 2. Barbell cycle AMRAP 4' 3 power snatch @40kg 3 ohs @40kg 3 power clean @40kg 3 front squat @40kg Rest 3' AMRAP 5' 3 power snatch @50kg 3 ohs @50kg 3 power clean @50kg 3 front squat @50kg Rest 3' AMRAP 6' 3 power snatch @55kg 3 ohs @55kg 3 power clean @55kg 3 front squat @55kg Rest 3' AMRAP 7' 3 power snatch @60kg 3 ohs @60kg 3 power clean @60kg 3 front squat @60kg Calorie RND rnd1 rnd2 rnd3 cal row 30 2

CrossFit 1. Warm up 3RND NOT FOR TIME Ring row 10 front squat 10 @20-15 kg cal 20 2. AMRAP 15' 2.1 2 muscle up 4 clean & jerk @55kg-45kg 8 america swing @32kg-24kg 2.2 4 strict pull up 4 clean & jerk @55kg-45kg 8 america swing @32kg-24kg 2.3 6 kipping pull up 4 clean & jerk @55kg-45kg 8 america swing @32kg-24kg rest: 4' 3. 4 RND for time 30 cal air runner/row 10 wall ball @9kg 4. narrow bench press 5x5 rest: 1' curl bar 5 x 5 rest: 1' db curl alternate 5 x 10 rest: 1'

REST

CrossFit 1. Ring t2b 15-12-10-8 GHd iperex 18-16-14-12 2. assault bike 6' (warm up) 3. ohs 4 x 3 set @80% snatch balance 3 x 3 set @75% block down snatch 4 x 3 set @60% block hang snatch 4 x 3 set @70% rest: 1':30'' front squat 2'' floor 4 x 3 set @75% rack push jerk 3 x 3 set @80% rest: 4' 4. accumulate 16' row (2' t2b max unbroken rep, 8 set. every two minutes)

CrossFit 1. 21-18-15-9 GHD sit up 400m run/air runner 2. AMRAP 7' 2-4-6-8- repeat dl @70% hspu strict 3. AMRAP 7' 2-4-6-8- repeat dl @80% hspu kipping 4. 4 RND 12 db snatch 22,5 kg 9 bench press @60% 6 pull up strict 5. 3 RND 8 db snatch 25 kg 6 bench press @70% 4 chest to bar 6. weighed dip 5x5 rest:1' french press one arm 4x10 rest:1'

CrossFit For Time round 1 25 pull ups 50 burpees over the bar 25 overhead squats 40/25 kg 50 box jumps overs 25 hspu round 2 12 pull ups 24 burpees over the bar 12 overhead squats 40/25 kg 24 box jumps overs 12 hspu round 3 6 pull ups 12 burpees over the bar 6 overhead squats 40/25 kg 12 box jumps overs 6 hspu Calisthenics tabata core 30'' x front lever tuck 30'' x front lever one leg x3 rest 30'' 30'' x isometric dragon flag 4 x muscle up / pull