July - 2018

crossfit a roma

WOD

WOD

CROSSFIT 3RND NOT FOR TIME 10 cal 10 steps 10 muscle snatch db 10 knees push up amrap 9' 8 x snatch dumbbell 8 x box jump amrap 9' 8 x clean ball rx 9 / 6kg 10 x wide push up amrap 9' 8 x lunges front rack rx 40 / 25 kg 6 x ring pull up 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 up 2+2 4+4 - 6+6 - 6+6 - 4+4 - 2+2

wod

wod

CROSSFIT 3 rnd not for time 40 x d. u. 15 x ttb 10 dl @20/15 5 swing bar 5 rnd for time 10 x deadlift rx80kg/50kg 10 x over the bar burpees 10 x kipping pull up 10 x wall ball rx9/6 10 x american swing kb accessory work 100 sit up CALISTHENICS 30'' x hollow position + 10 x sit up x 2 rec.20'' 20'' x l-sit + 8 x ttb x 2 muscle up 4 x 4 rec 40'' pull up archer pull up 6 x 3 rec 1 20'' rec 2 1' pull up ring push up archer push up 10

WOD 04/08/18

WOD 04/08/18

CrossFit Games Week 1. warm up not for time 600-400-200 run 10 ktc 10 dl 10 muscle snatch @20/15 2. TEAM SERIES 17.4 For Time (with a Partner) 100 calorie Row (switch as needed) 100 Toes-to-Bars (total) rest: 5' 3. For Time (with a Partner) 120 Double-Unders (each in relay) 120 Chest-to-Bar Pull-Ups (total in sets of 15) 120 Hang Power Snatches (40/25 lb for total in sets of 15) 120 Double-Unders (each in relay) Time Cap: 20 minutes rest:5' 4. AMRAP in 10 minutes (with a Part

WOD 03/08/18

WOD 03/08/18

CrossFit Games Week 1. warm up 3 rnd not fot time 20 du 10 ring row 5 front squat @20/15 5 shoulder press 5 thruster 2. FRANTASY LAND For Time 21-15-9 reps of: Thrusters 40/25 Pull-Ups 15-12-9 reps of: Thrusters 45/30 Chest-to-Bar Pull-Ups 12-9-6 reps of: Thrusters 50/35 Bar Muscle-Ups rest:5' 3. 100% For Time 40 Box Jumps 20 D-Ball Cleans 50/40 Time Cap: 10 minute rest:5' 4. bench press 12 @60% 10 @70% 8 @80% 6 @85% rest: 1' 5. chest incline 8 x 3 rest:1'

WOD 02/08/18

WOD 01/08/18

WOD 01/08/18

CrossFit Games Week 1. warm up 3 rnd not for time 100m sprint run 10 ohs @20/15 10 ghd iperex 2. For Time Three 2-minute intervals, then one 3-minute interval of: 2 Rope Climbs 10/7 calorie SkiErg Max Overhead Squats 60/35 intermediate option 50/30 Then, 1 minute Rest Time Cap: 20 minutes Throughout this event, athletes will work for 2 minutes, then rest for 1 minute. In each 2-minute work period, they will perform 2 rope climbs, 10/7 calories on the SkiErg, and then as many

WOD 31/07/18

WOD 31/07/18

CrossFit Games Week 1. warm up 3 rnd not for time 10 cal skierg 10 front squat @20/15 10 muscle clean 10 transition floor ring muscle up 2. MUSCLE-UP CLEAN LADDER For Time 4 Bar Muscle-Ups (intermediate option c2b) 2 Cleans 60/35 (intermediate option 40/20) 4 Bar Muscle-Ups 2 Cleans 65/40 (45/25) 4 Bar Muscle-Ups 2 Cleans 70/45 (50/30) 4 Bar Muscle-Ups 2 Cleans 75/50 (55/35) 4 Bar Muscle-Ups 2 Cleans 80/55 (60/40) 4 Bar Muscle-Ups 2 Cleans 85/60 (65/45) 4 Bar Muscle-Up

WOD 30/07/18

WOD 30/07/18

CrossFit Games Week Visti i Games che si terranno questa settimana, sarà per noi una settimana in stile "Games" con tutti wod dei Reebok CrossFit Games. ATHLETES ARE YOU READY? 1. warm up 3 rnd not for time 10 cal bike 10 ring t2b 10 air squat 10 ring row 2. TRIPLE 3 For Time 3,000 meter Row 300 Double-Unders 3 mile Run Intermediate Option For time: 2,000-m row 300 single-unders 2 mile run rest: 5' 3. Weighted pull up 5x5 rest:1' rest:2' 4. weighted Dip 5x5 rest:1' rest:2' 5.

Workout of the day

Workout of the day

CrossFit 1. 10x sit up 5x fs @20/15 10x knees push up 5x shouler press 2. For Time 800x run 31x Toes-to-Bars 31x Push-Ups 31x Front Squats 50/30 400x run 31x Toes-to-Bars 31x Push-Ups 31x push press @40/25 200x run 3. Accessory sumo dl 6x4 @50/35 rest 1' Calisthenics Tabata core l-sit + hp circuito mu 6 rest 1 20" pull up cerchio 6 rest 2 1' pull down 6 x 3 pull up clap 6 push up one arm 6+6 push

Workout of the day

Workout of the day

CrossFit 1. 3rnd not for time 5x dl @20/15 5x power clean 5x push jerk 5x power clean e jerk 2. Complex 2+2 x 3 @50/35 rest 1' dl+ down squat clean 2+2 x3 @55/40 down squat clean + hang power clean 2+2 x3 @60/45 hang squat clean + split jerk 3x3 @70% squat clean & jerk 3. For Time: 21-15-9 Clean & jerk @50/25 wall ball CALISTHENICS h.p 1' x 4 albanesi 10 x 4 rest 20'' superman 30'' x 3 m.u. 6 x 4 bulgarian dip / dip one arm 8 x 4 rest 1' push up i

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