July 31, 2017

CrossFit

FT 

1000x run 

40x sit up 

Amrap 5'

4x snatch balance  rx 50/30

5x strict pull up 

rest 2'

Amrap 6'

4x ohs  rx 50/30

8x push up 

rest 2'

Amrap 7'

4x power snatch  rx 50/30

8x brps over bar

Calisthenics

tabata core

push up  20x 3  rest 45"

pull up 10x3  

dip 10x3   

pegb...

July 27, 2017

CROSSFIT

for time 

200 x j. r.

10 rnd for time

5 x t2b

6 x thruster                   rx 40 / 25  kg

7 x kipping pull up

8 x box jump

CALISTHENICS

30'' x hollow position + 10 x v-up  x 4

20'' x superman + 10 x back extension  x 3    r...

July 26, 2017

CROSSFIT

" HEAVY DAY "

15' t.c.

1 rm  squat snatch

3 rnd for time

4 x power snatch       rx 40 / 25 kg

10 x pistols 

rest 2'

3 rnd for time

6 x kipp ring / bar dip

15 x sit up

rest 2'

3 rnd for time 

30 x d. u.

8 x push up hand release

CALISTHENICS

tabata core

6 x pull up

8 x...

July 25, 2017

CrossFit

Amrap 10'

20x du

5x clean rx 50/30

15x t2b

5x push jerk

15x swing kettle

rest 3'

Amrap  12'

1oox run

5x pc  rx 50/30

8x wall ball

5x brps over bar

8x kipp pull up 

Calisthenics

Albanesi  8x 4 rec 20"

back ext   15x 4 

pull up 10 9 8 7 6 5 4 3 2 1         rest b/t rep max...

July 24, 2017

CrossFit

2RFT

600 x run

15x t2b

45"x prono plank

Emom 15'

1x rope climb 

3x dl    rx 90%

6x pull up strict

9x box jump

12x push up diamond

Calisthenics

Tabata core

mu 6x3 

push up 15x3     rest 45"

mu 4x3 

push up diamond 10x3 

push up wide 10x3 

dip ring  6x3

push up hand...

July 22, 2017

CROSSFIT

for time

150 x j.r

50 x t2b

30 x back extension 

emom20'

200 m run

6 x power clean       rx 50 / 30 kg

10 x pistols

6 x push press         rx 50 / 30 kg

CALISTHEICS

30'' x hollow position + 15 x oscillazioni  x 4 rec 30''

20'' x superman...

July 21, 2017

CROSSFIT

3 rnd for time

40 x d. u.

15 x ttb

5 rnd for time

10 x deadlift  rx70kg/50kg

10 x over the bar burpees

10 x kipping pull up

10 x wall ball   rx9/6

10 x american swing

CALISTHENICS

30'' x hollow position + 10 x sit up   x 2      rec.20''

20'' x l-sit + 8 x t...

July 20, 2017

CROSSFIT

amrap 9'

8 x snatch dumbbell 

8 x box jump

amrap 9'

8 x clean ball           rx 9 / 6kg

10 x wide push up

amrap 9'

8 x lunges front rack         rx 40 / 25 kg

6 x ring pull up 

CALISTHENICS 

10''+4 - 15''+6 - 20''+ 8 - 15''+6 - 10'...

July 19, 2017

CROSSFIT

rnd     ( increase weight )

power clean + squat clean 

1 + 2 x 8 set  rec 1'         

4 rnd for time 

10 x pistols

8 x dip ring/dar

6 x push press       rx 50 / 30 kg

1 x rope clib

CALISTHENICS

hollow position 1' x 3        r...

July 18, 2017

CrossFit

tabata core

Amrap 15'

100x run

8x fs  rx 50/30

6x kipp pull up 

4x push jerk rx 50/30

20x air squat

Emom 10'

8x box jump

10x brps target bar 

Calisthenics

sit up 20x 4 rec 20"

l-sit 20" x4 

pull up/narrow      10  5  10  5  10  5 x3  rest 1:30...

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