March 31, 2017

CrossFit

team of 2 you go, I go

For Time

20-16-14

pistols

8-6-4

hang clean RX 50kg/25kg

4 RND for time

4x snatch balance  40kg/25kg

6x bar facing burpees

Calisthenics

Team of 2 you go, I go (le rep sono a coppia)

tabata core

pull up   80 

push up 120

dip          60     time cap...

CROSSFIT

tabata core

5 rnd for time    t.c. 10'

10 x calorie

8 x cluster       rx 50 / 25 kg

6 x push up

5 rnd for time       t.c. 10'

30 x single under

8 x snatch dumbbell    15 / 7.5 kg

6 x dip bar/ring/one bar

CALISTHENICS

30'' x hollow posit...

CROSSFIT

emom 10'

2 x clean      rx 60 / 30 kg

amrap 15'

20 x d. U.

10 x  wall ball                 rx 9 / 6 kg

8 x ttb

6 x ring pull up

CALISTHENICS

45'' x hollow position 

10 x v-up                         x 3...

March 28, 2017

CrossFit 

Amrap 5' 

10x sit up 

5x ttb

17.5   DAY

10RFT    t.c. 20'

 9x thruster  rx 40/25

35x single under 

cash out 

60x push up 

Calisthenics

pull up rope 6x 4              rec 40"

push up su rialzo 10x 4 

pull up rev 6x 4 

push up diamond...

March 27, 2017

CrossFit

4RFT

10x ttb

10x sit up 

10x cal 

"HEAVY DAY"

FRONT SQUAT 

3-3-3-2-2-2-1-1-1       rest  1'

Emom 10'

6x kipp pull up 

8x push up 

Calisthenics

l-sit 20"x4  rec 20"

superman 20"x4 

pull up wide 6x 4     rec 40"

push up wide 10x 4

dip one bar   6x 4

pull up c...

March 25, 2017

CrossFit

Amrap 5'

10x sit up

5x ttb 

20x du

Amrap 25'

1x rope climb 

3x dl                 rx 100/ 55

5x kipp pull up 

4x ohs              rx  40/ 25

6x push up  

Calisthenics

sit up        20    20    20...

March 24, 2017

CrossFit

EMOM 12'

4x snatch

6x kipping pull up

10x calories

AMRAP 12'

8x ttb

4x handstand push up

4x dip (bar-ring-one bar)

Calisthenics 

tabata core mix

6x muscle up                        x4 set  rec45''

12x push up 

6x...

March 23, 2017

CrossFit

HEAVY DAY

Push jerk

3-3-3-2-2-2-1-1-1     rest: 1'

EMOM 15'

10x cal

10x ttb

30x du

Calisthenics

tabata core

6xPull up clap

8xpush up clap         x4 set   rest:45''

6xdip one bar

8x tiger push             //                 //...

March 22, 2017

CrossFit 

Tabata core 

5 RFT

6x pull up 

5x clean  rx 40/25

6x brps

10x push up 

cash out 

30x swing kettle 

Calisthenics

tabata core 

pull up wide  3 + 10" rest + 3 pull up narrow x 4   rec 35"

pull up narrow 3 + 10" rest+ 3 pull up x4 

pull up 3+ 10"rest+ 6 push up x4 

push u...

CROSSFIT

tabata core

d.u.

ttb

amrap 9'

8 x power clean      rx 40 / 25 kg

10 x pistols

amrap 7'

8 x overhead lunges barbell     rx 40 / 25  kg

10 x hand-release push up 

amrap 5'

8 x wall ball

10 x american swing

CALISTHENICS

hollow position 1' x 2...

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