WOD
CrossFit 2 rnd 10 cal 10 swing bar 5 power snatch 5 ohs 20" hs AMRAP 10' 4 Ohs @50/35 @40/25 @30/20 8 t2b/kte/ktc 4 power snatch 8 Hspu/casetta/v-push up rest 5' Amrap 10' 4 ohs @40/25 @30/20 @20/15 10 sit up 4 power snatch 10 push up Calisthenics Emom 10' 10 sit up con zavorra tuck front lever 20'' x 3 tuck back lever 20'' x 3 pull down 6 x 4 back lev one leg 20"x3 6 pull up 3 cambi x3 rest 45'' 12 push up 3 cambi x3 6 archer pull up /wide x3 6 arhcer push up x3 6 revers
WOD
CrossFit 3 rnd 30 jumping jack 20" sit up 5 pc @20/15 5 fs 5 thruster Part A From 0:00-5:00, complete: 1 rep max Clean ( sc max rep power clean) Part B From 8:00-18:00, for time: 21 Brps/push up hr 15 Pc @50/35 @40/25 @30/20 15 Box jump/steps 15 Pc @50/35 @40/25 @30/20 9 Brps box jump 15 Pc @50/35 @40/25 @30/20 Part C From 21:00-26:00, For time: max rep wall ball Calisthenics accumulate 2' hp 20 strict t2b 2' superman 30 twisting windmill skill rest 30'' 20'' hs faccia al mur
WOD
CrossFit 2 rnd 30 su 10 sit up 10 swing bar 10 knees push up 10 squat Ft 20 pull-ups strict ( int 15 sc 10) 35 push-ups/ knees push up ( int 25 sc 15) 30 squats (int 25 sc 15) 100/300 du/su ( int 200 su sc 100 su) 15 pull-ups strict (int 10 sc 5) 25 push-ups (int 20 sc 10) 45 squats (int 35 sc 25) 50/150 du/su ( int 100 su sc 50 su) 10 pull up strict ( sc 5) 15 push up (sc 10) 55 squats (int 45 sc 35) acc 100 sit up ( int 80 sc 60) Calisthenics Dragon flag max"x4 rest 3
WOD
CrossFit 2rnd 30 su 20" hp 10 squat 5 push press 10 knees push up "CHALLENGE" 1 thruster in 5" no drop bar" @40/25 @30/20 @20/15 (sc 1 thruster in 10") rest 5' Amrap 15' 12 Front Squats @50/35 @40/25 @30/15 12 HSPU/ casetta/v-push up 12 T2B/kte/ktc (int 9 rep sc 6 rep) Acc. french press db 10x 4 rest 1' Calisthenics core 1' hp x3 rest 30'' 1' prono plank x3 30'' tenuta laterale x3 10 albanesi x3 skill 20'' back lever tuck x3 15'' back lever one leg x
Workout of the Day
CROSSFIT 30 x s.u. 5 x dl @ 20 / 15 10 x air squat 8 x db / kb snatch 4 rnd 1' on - 30'' off calorie deadlift @ 70 / 45 - @ 60 / 35 - @ 50 / 25 kg clean ball @ 9 / 6 db / kb snatch CALISTHENICS 45'' x h.p. + 10 x v-up x 4 superman + iperex 30'' + 15 x 4 rest 30'' skill handstand rest 1' pancia al muro 20'' x 3 schiena al muro 2o'' x 3 libera max'' x 2 monkey bar 1 x 3 rest 1' 10 - 8 - 6 - 6 - 8 - 10 x 2 rest 1'30''
pull up + dip 10 - 8 - 6 - 8 - 10 x 2 rest
Workout of the day
CROSSFIT 2 rnd nft 10 x swing bar 8 x ring row 10 x knees push up 8 x thruster @ 20 / 15 for time 8 x pull up 10 x push up max unbroken thruster @ 40 / 25 - @ 30 / 20 @ 20 / 15 ( ripetere il giro fino ad accumulare 100 rep thruster ) ( int. 70 rep - sc. 50 rep ) "accessory work" 10 x 3 french press bar rest 1' CALISTHENICS h.p. 1' x 3 rest 20''
ktc parallele 10 x 4 rest 30''
iperex 10 x 4 rest 20'' skill rest 1' frog srand 20'' x 3 speudo planche 20'' x 3
tuck pl
Workout of the Day
CROSSFIT 2 rnft 15 x jumping jack 20'' x h.p. 5 x power clean 6 x air squat 6 x lunges amrap 10' 2-4-6-8-10-ecc... power clean @ 40 / 25 - @ 30 / 20 - @ 20 / 15 pistols / squat sit up rest 5' amrap 10' 2-4-6-8-10-ecc... back lunges @ 40 / 25 - @ 30 / 20 - @ 20 / 15 dip ring / bar v-up "accessory work" curl bar 8 x 3 rest 1' CALISTHENICS accumulate 3' h.p. 30 x clock bar 50 iperex skill rest 30'' tuck back lever 20'' x 3
one leg back lever 20'' x 3 sraddle / full back l
Workout of the day
CROSSFIT 2 rnd nft 10 x calorie 2 x snatch pull + 3 x power snatch + 4 x ohs @ 20 / 15 10 x kett swing 10 x knees push up every 1'30'' x 8 set 2 x snatch pull + 3 x power snatch + 4 x ohs ( incrementare il carico ogni 2 set @ 55% - 60% - 65% - 70% ) ( intermedio 30 / 20 kg - scaled 20 / 15 kg ) for time 50 d.u. / 100 s.u. then: 2 rnd 50 american swing 50 burpees / push up h.r. then: 50 d.u. / 100 s.u. ( int. 40 rep - sc. 30 rep ) CALISTHENICS hp 30'' + 10 x oscillazioni x 4
Workout of the Day
CROSSFIT 2 rnd nft 10 x sumo dl high pull 5 + 5 db kt one arm thruster 10 x swing bar 10 x sit up amrap 12' 8 x sumo dl high pull @ 50 / 35 - @ 40 / 25 - @ 30 / 20 8 x t2b / ktc / kte 4 + 4 db / kb one arm thruster e2mom 18' 1'30'' on - 30'' off d.u. / s.u. calorie wall ball @ 9 / 6 CALISTHENICS l-sit 20'' x 3
albanesi 10 x 4 rest 30'' skill tenuta frontale human flag 20'' x 3
tenuta laterale human flag 20'' x 3
knees laterale human flag 8 per lato x 3 rest 30''
Workout of the day
CROSSFIT 2 rnft 10 x mountain climb 8 x deadlift 8 x swing bar 8 x row bar 8 x shoulder press 8 x steps every 1'30'' x 10 set 1) 2 x strict pull up + 3 x c2b + 4 x kipp pull up 2) 4 x strict hspu + 5 x hspu 1) int. 8 x pull up 2) int. 8 x hspu / v-push up 1) scaled 6 x pull up 2) scaled 6 hspu / v-push up amrap 3' 21 x deadlift @ 70 / 50 - @ 50 / 30 - @ 40 / 20 max rep box jump rest 2' amrap 3' 15 x deadlift @ 80 / 60 - @ 60 / 40 - @ 50 / 30 max per box jump rest 2' amrap 3'
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