June 30, 2017

CROSSFIT

"HEAVY DAY"

overhead squat  3 x 5 set      rec 1'30''

amrap 6'

2 - 4 - 6 - 8 - 10......

c2b pull up

8 x wall  ball       rx 9 / 6 kg

amrap 6'

6 x ttb

2 - 4 - 6 - 8 - 10.......

burpees target bar

CALISTHENICS

tabata core

ring mus...

June 29, 2017

CROSSFIT

tabata core

jumping rope 

si up butterfly

emom 30'

6 x muscle snatch     rx 40 / 25  kg

7 x strict pull up

8 x pistols

9 x high pull kett               

10 x lunges overhead 

CALISTHENICS

prono plank braccia tese   30'' x 3...

June 28, 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...

June 27, 2017

CrossFit

team of 3 ( You go, I go) 

FT     (14:30)

1800x m run / 60x cal

150x sit up/ 90x sit up 

Amrap 20'

5x fs  rx 50/30

5x kipp pull up 

6x box jump

6x brps over box jump 

Calisthenics

v-up 10x 4 rec 20"
hp 20"x 4 

pull up wide  6x 4 rec 40"

pull up 6x 3

pull up narrow 4x3 

...

June 26, 2017

CrossFit

3Rft/ (13:30-14:30)

200x run / 60x jp

10x ttb

6x brps 

E2mom 16'

1+1+1 x squat clean ( hip, hang, floor)  

cash out  

20x pull up 

20x push up

20x swing kettle

Calisthenics

ttb + mu 6+4  x4         rec 45"

prono plank + push up  20"+12 x4 

l-sit + d...

CROSSFIT

tabata core 

sit up + back extension 

5 round for time

30 x d.u.

5 x power clean                             rx 50 / 30 kg

10 x pistols

5 rnd for time

100 m run  

5 x overhead squat...

June 23, 2017

CrossFit

AMRAP 9'

12x cal/ 24x du

10x swing america

8x wall ball rx9kg/6kg

6x clean ball  rx9kg/6kg

AMRAP 12'

2-4-6-8-10-12-ecc...

ring pull up

power clean & jerk    rx50kg/ 30kg

CALISTHENICS 

skill day

tabata core

skill Ring Muscle up

4x pull up

8x push up         x4   rest:45'...

June 22, 2017

CrossFit

15' per trovare  1rm

snatch

Amrap 15'

10/100x cal/ run

20x sit up 

20x air squat

6x kipp pull up 

8x wall ball

Calisthenics

tabata core 

pull up 6x 4     rec 40"

push up 12x4 

dip 2 box  12x4 

isom rev pull up 20"x3

push up diamond isom 20"x3

fench press isom 20"x3

c...

June 21, 2017

CrossFit

tabata 

du+t2b

Ft

21-15-9

fs              rx 60/35

box jump 

Amrap 10'

4x kipp pull up 

5x push press rx 50/25

6x brps over bar 

100x run

Calisthenics

superman  30"x4 rec 20"

pancia su su due box isom 20"x4 rec 20"

mu/ pull up wide    4/6 x4  re...

June 20, 2017

CrossFit 

For Time

400m x run

10x ttb

10x superman 

300m x run

10x ttb

10x superman

200mx run

10x ttb

10x superman

AMRAP 6'

4x push jerk  rx50kg/35kg

8x burpees over the bar

12x pistols

AMRAP 6'

4x cluster rx 40kg/25kg

8x push up wide

12x lunges dumbbell/kett.

Calisthenics

Tabata core mix

...

Please reload

Post in evidenza

Competitor o Classi?

January 5, 2019

1/2
Please reload

Post recenti

October 5, 2019

October 4, 2019

October 3, 2019

October 2, 2019

October 1, 2019

September 30, 2019

September 14, 2019

September 13, 2019

September 12, 2019