CROSSFIT 2 rnd 30 mountain clinb 10 thruster 10 knees push up team of 2 you go , i go for time 100 thruster @ 40 / 25 - @ 30 / 20 - @ 20 / 15 100 calo................................ ogni 3 minuti 5 synchro burpees CALISTHENICS hp 4 x 1' rest 20'' tenuta lat su box 30'' + 30'' x 3 superman 2 x 1' skill german hang rest 45'' tenuta 4 x 20'' ripetizioni 3 x 3 pull up 2 - 4 - 6 - 4 - 2 x 3 minirest 20'' rest 2' dip 2 - 4 - 6 - 4 - ................................... S

CROSSFIT 2 rnd 200 m run 30'' h.p. 6 sumo dl high pull 6 power snatch 6 ohs 40'' on - 20'' off 5 rounds for max reps of: 1 minute of wall-ball 1 minute of sumo deadlift high pull @ 40 / 25 - @ 30 / 20 - @ 20 - 15 1 minute of weighted sit up 1 minute..................... CALISTHENICS h.p. + v-up 45'' + 15'' x 4 rest 20'' t2b strict dx/ sx 4 x 8 rest 30'' skill back lever rest 30'' 3 x 20'' tuck 3 x 20'' adv. tuck 3 x 10'' + 10'' one leg 3 x

CROSSFIT 2 rnd 30 d.u. / 60 s.u. 3 clean pull 3 power clean 3 squat clean 3 push jerk 3 split jerk 10 knees push up 10 steps every 1'30'' x 4 set 1 clean pull + 1 power clean + 1 push jerk @ 50 % 1 rm c&j rest 3' every 1'30 x 4 set 1 clean pull + 1 squat clean + 1 split jerk @ 60 % 1 rm c&j WOD 3 box race wars for time t.c. 5' 12 burpees 12 box jump....................... CALISTHENICS h.p. + oscillazioni 10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5 x 4 rest 45'' superman +

CROSSFIT 2 rnd 30'' h.p. 20'' hs 10 shoulder press 10 lunges 5 pull up emom 10' 1-3-5-7-9 set : 4 strict hspu 2-4-6-8-10 set : 8 kipping hspu ( int. 3 - 6 rep ) ( sc. 1 - 3 rep ) for time 3 rnd 20 alternated db snatch 16 lunges............................. directly into.... 3 rnd 20 ball clean 2 .......................... CALISTHENICS prono plank + tenuta laterale 30'' + 30'' + 30'' x 4 rest 20'' dragon flag 3 x 6 rest 30'' skill planche rest 30'' 3 x 20'' frog stan

CROSSFIT 2 rnd 10 back squat 10 sit up 10 knees psuh up 10 swing kb emom 10' 6 back squat @ 55 % 1 rm rest 5' WOD 2 box race wars amrap 7' 3 - 6 - 9 - 12 - 15 ecc..... push up hr american swing 24 / 16 wall ball " accessory " french press 3 x 12 rest 1' CALISTHENICS core : accumulate 3' h.p. 2' l-sit 20 x strict t2b skill front lever rest 1' 3 x 20'' tuck 3 x 10'' + 10'' one leg 3 x max'' straddle / full 3 x 6 ice cream 3 x 6 pull down " zavorrato " 4 x 8 pul