September 30, 2017

SPECIAL WOD IN OCCASIONE DELLA FESTA DEL BOX!

CrossFit

TEAM OF 2

21-15-9 (you go, I go)

ttb 

dl  rx 70/50kg

wall ball 9/6

AMRAP 12' (you go, I go)

6x OHS rx50/30 kg scaled Front squat

8x kipp pull up

Calisthenics

tabata core 

L-sit + prono plank

4x Muscle up   x3    rest:1'...

September 29, 2017

CROSSFIT

"HEAVY DAY"

squat clean  3 x 6 set      rec 1'

amrap 10'

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

push press one arm ket/dumb (set a braccio)

6x squat jump air

CALISTHENICS

tabata core

ring muscle up   4 x 4 

pull up archer    6 x 3

pull up 3 cambi  6 x 3...

September 28, 2017

CROSSFIT

tabata core

prono plank + v-up

for time

55 x deadlift                                  rx  80 / 45 kg

55 x madball cluster                    rx  9 / 6 kg...

September 27, 2017

CROSSFIT

" HEAVY DAY "

2 + 2 x 3 set   ( 80 % 1rm snatch )

1 + 2 x 3 set   ( 85 %  1rm snatch )

sqaut snatch + snatch balance 

amrap 10'

15 x d.u. / 40 x j.r.

12 x sit up 

10 x wall ball    rx 9 / 6 kg

8 x kipp ring pull up

CALISTHENICS

15' x l-sit b...

September 26, 2017

CrossFit

tabata core

t2b-hyp ext 

6RFT
24x squat
24x push-up
24x walking-lunges
400x  run

Calisthenics

tabata core

pull up isom 30"x4  rest 40"

push up isom 30"x4 

dip 30"x4 

pull up narrow 6x 3 

push up archer 8x3 

french press box 6x3 

back lever 20"x3 

hs faccia muro 20"x3 

September 25, 2017

CrossFit

Emom 12'

150m x row/air

15x t2b

200x run

15x v-up

FT   t. c.   15'

9-15-21 
Pc  rx 50/35
brps facing bar

4RFT

4x kipp pull up 

10 push up

Calisthenics

Hp     30"x 4 rec 20"

Superman 30"x 4 

4+8x4   mu+push up                              rest 40"...

September 23, 2017

CrossFit Tabata Day

Tabata 1 

s.u. - l-sit bar

Tabata 2

box jump - pull up reverse

Tabata 3

swing one arm kett - clean ball rx 9/6 kg

Tabata 4

ttb - high pull kett

Tabata 5

air squat - push up 

Calisthenics

tabata core

4 x muscle up / pull up       x3    rest:1'

...

September 22, 2017

CrossFit

21-15-9

muscle snatch  rx 40/25 kg

box jump over

7 RND for time 

3 x thruster +  3 x back squat  rx 50/35 kg

6 x strict pull up

9 x handstand push up 

Calisthenics

tabata

l-sit + prono plank

3 x perfect foarm muscle up   x 3  rest: 1'

10-9-8-7-6-5-4-3-2-1

Pu...

September 21, 2017

CROSSFIT

tabata core

prono plank + superman 

for time              t.c. 25'

600 m run

2rnd

40 x lunger front rack       rx 40 / 25 kg

30 x kipp pull up                      

40 x wal...

September 20, 2017

CROSSFIT

e2mom 10'

5 x deadlift snatch grip

amrap 7'

5 x thruster     rx 40/ 25 kg

30 x j.r.

rest 3'

amrap 7'

6 x t2b

10 x push up hand release

CALISTHENICS 

hollow position 1' x 4     rec 30''

superman 30'' x 3

pull up       30  10  20

dip...

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