CROSSFIT 2 rnd 5 dlsg 5 power snatch 3 snatch balance 3 squat snatch 10 lunges 10 swing bar 10 knees psuh up every 1'30'' x 9' ( 6 set ) 1 snatch lift-off + 1 squat snatch + 1 sancth balance........................... 5 rnd ft 10 pull up / loop band pull up / ring row 8 power snatch @ 50 / 35 - @ 40 / 25 - @ 30 / 20 10 push ................................... CALISTHENICS tabata core h.p. + v-up t2b strict 8 x 3 rest 30'' skill human flag rest 30'' 3 x 20'' tenuta frontal

CROSSFIT 2 rnd 50 s.u. 30'' h.p. 10 swing bar 10 ball thruster amrap 20' 200 m run 5 t2b / kte / ktc 10 wall ball ( ogni round ......................... "accessory" emom 8' 8 romanian deadlift ............. CALISTHENICS hollow position + oscillazioni 45'' + 15 x 4 rec 25'' superman + iperex 30'' + 10 x 3 rest 25'' skill back lever rest 20'' tuck 3 x 20'' adv tuck............ emom 10' 4 pull up ............ emom 10' 4 reverse pull ...... " IL RESTO DEI WOD LI PUOI TRO

CROSSFIT 2 rnd 30 mountain climber 10 push up 8 gtoh bumper plates @ 10 / 2.5 6 db snatch 6 clean ball team of 2 2 rnd 50 calorie 50 db snatch..................... then, 3 rnd 100 d.u. / 200 s.u. 50 gtoh........... CALISTHENICS l-sit 20'' x 4 rest 20'' ktc parallele 10 x 4 rest 30'' iperex 10 x 4 rest 20'' skill planche rest 20'' 3 x 20'' frog stand 3 x 20'' speudo 3 x 6 pseudo........................... mu / pull up 4 x 6 bulgarian dip / dip one bar 4 x 6 r

CROSSFIT 2 rnd 50 s.u. 30'' h.p. 2 x power clean + 2 x front squat + 2 x push press + 2 x split jerk 10 ball thruster 10 deadlift 10 knees push up to find 1 rm complex : every 1'30'' x 9' ( 6 set ) 1 x power clean + 1 x front squat............ rest 5' amrap 15' 200 m run 11 wall ball 9 ring............ " accessory " french press db 3 x 8 rest 30'' CALISTHENICS h.p 30'' + 10 x oscillazioni + h.p. 15'' x 2 hp gambe larghe + 10 x oscillazioni + hp gambe larghe x 2 rest 20'' d

CROSSFIT 2 rnd 30 j.j. 10 squat 10 knees push up 10 swing bar 10 spers 5 power clean 5 power snatch 5 bar row for time 100 d.u. / 200 s.u. 90 air squat 80 sit up 70 push up / knees push up 60 box jump / steps 50 pull up / loop................. CALISTHENICS 4 x 1' x h.p. rest 20'' 3 x 8 t2b strict rest 30'' 4 x 30'' superman rest 20'' skill front lever rest 20'' 3 x 20'' tuck 3 x 20'' one leg...... round 1 30 x pull up 30 x dip 40 x...... round 2

CROSSFIT coach claudio ciolli warm up 3 rnd nft 20 du / 40 su 10 dl @20/15 10 push up 10 strict t2b 10 air squat for time 100 dl @80/60 every time you break up the dl, do a full rnd of Cindy 5 pull up 10 push up 15 air squat 21-15-9 ghd sit up / weighted sit up calories dip bar IL WOD CONTINUA AL BOX... CALISTHENICS coach claudio ciolli 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 a

CROSSFIT coach claudio ciolli warm up 3 rnd nft 200 m run 10 bs @20/15 10 push jerk 10 snatch 20'' hs back squat rest 1' 6-6 @70% 4-4 @80% push jerk rest 1' 4-4 @80% 2-2 @90% for time 5 hspu 5 snatch @40/25 - @30/20 - @20/15 5 pistols (l&R) 10 hspu 10 snatch 10 pistols 15 hspu 15 snatch 15 pistols 20 hspu IL WOD CONTINUA AL BOX... CALISTHENICS COACH CLAUDIO CIOLLI core for time ring t2b 30 | 20 | 10 sit up weight ktc parallele skill back lev

CROSSFIT coach claudio ciolli warm up 3 rnd nft 10 calories 10 ring row 10 v-ups 10 push up 10 air squat complex ring E2MOM 6' 3+3+3+3 t2b + pull up + muscle up + dip SE NON CHIUDI IL SET UNBROKEN FAI 10 BURPEES DI PENALITA' intermedio 4+4+4 bar t2b + pull up + dip one bar scaled 4+4+4 ring row + entrata muscle up + dip jump ZACHARY TELLIER For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges IL WOD CONTINUA AL BOX... CALISTHENICS

CROSSFIT coach claudio ciolli warm up 3 rnd nft 30jj 10 deficit dl @20/15 10 push up 10 ktc 1' hp Strength Deficit Deadlifts (3x3 @70%, 3x2 @75%, 3x1 @80%) Standing on a 2" riser rest 4' Metcon 5 Rounds for time 27 weighted sit up bumper @10/5 21/15 calories / 60 du / 120 su 15 Burpees target bar /10/8 IL WOD CONTINUA AL BOX... CALISTHENICS COACH CLAUDIO CIOLLI core accumulate 3' hp 30 ring t2b strict 30 weighted sit up 30 ktc parallele 30 iperex skill fro

CROSSFIT coach claudio ciolli warm up 600-400-200 run 1' hp 10 c&j @20/15 10 air squat 1' superman AMRAP in 16 minutes 40 Wall Ball Shots @9/6 10 Clean-and-Jerks @40/25 scaled DL stesso peso 40 Wall Ball Shots 10 Clean-and-Jerks @50/30 40 Wall Ball Shots IL WOD CONTINUA AL BOX... CALISTHENICS coach claudio ciolli core 30'' + 10 x4 rest 30'' hp + oscillazioni 30''+ 10 x4 superman + iperex skill planche frog 20'' x3 pseudo 20''x3 tuck 10''x3 adv tuck 10''x3