October 31, 2017

CrossFit

Metcon (Time)

CrossFit
Metcon (Time)
3 RND For Time:  (scaled 1°:30rep/ 2°:20rep/ 3°:10rep)
30 Box Jump Overs 
30 ball Cleans rx 9/6kg
30 t2b 
30 wall ball rx9/6kg 
30 Burpee Over Bar
30 america swing kb

Calisthenics

Tabata core mix

4xMuscle up

6xDip ring/bar...

October 30, 2017

CrossFit

TABATA 

floor bench press

bar up floor s.g.

AMRAP 10'

1x strict pull up

1x muscle snatch rx50/35kg

2x strict pull up

2x muscle snatch rx50/35kg

3x...

3x.. 

ecc

E3MOM 12'
100m x run/ row / bike + 15x sit up + 2x rope climb/pegboard
10x burpees + 20x air squat + 10x push up...

October 28, 2017

CrossFit

tabata core

Complex 

Ft 

3+2+2 x5    rest 1'

dl snatch grip+ ps+push jerk btn

4Rft

5x pull up ring

5x swing america

5x roll up 

Calisthenics

Roll up + v-up  2+6 x4        rec 30"

prono plank +hyp  20"+15 x4

pull up isom    20"x4  rec  30"...

October 27, 2017

CrossFit

Amrap 30'

10x v-up

5x gtoh   rx 50/25

10x push up hr

5x pc rx 50/25

40x su

Calisthenics

Tabata core

pull up x40   t.c 10'

push up  x80 t.c. 10'

dip/french  70 t.c. 10'

pull up narrow 6x3 rec 40"

push up diamond 8x3

tiger push 6x3

hs faccia muro  20"x3 

October 26, 2017

CrossFit

Emom 25'

10x t2b

6x fs      rx 60/35

100x run/air/row

6x kipp pull up 

6x shoulder press rx 50/25

Amrap 5'

5x brps

5x ball clean

Calisthenics

mu 4x4   

t2b 10x4  rest 40"

push up clap     10x4 

prono plank     40"x4

dip     6x4...

October 25, 2017

CrossFit

Tabata core

21-15-12-9-7-5

power snatch  rx 40/25

du

cash out 

40x jump squat 

Calisthencis

v-up 10x4  rest 20"

hyp. 15x4 

skill "front lever"

pull down 6x4 rest 40"

front lever  tuck 20"x4

front lever candela one leg 6x3

pull up   30  15  5

push up  40  20  1...

October 24, 2017

CrossFit

Amrap 6'

100x run/row/air

30"x prono plank

5Rft

5x dl rx 80/45

10x brps over bar 

8x box jump 

5x push press rx 50/25

10x push up 

Calisthenics

tabata core

mu 4x4  rest 40"

push up clap 8x4 

tiger cross 6x4 

pull up narrow isom 20"x3  rest 35"

push up diamond isom 20"x3 

dip i...

October 23, 2017

CrossFit

FT 

3 position squat clean   x 3   rest 1'

2 position squat clean x3 

squat clean  1x4 

Emom 12'

10x t2b

6x pull up strict

30"x hs

10x wall ball

Calisthenics

30"+30" x4 prono plank+superman  rec 30"

30"+15 x3 hp+sit up

pull-up+tiger push 6+6 x4  rec40"

p...

October 21, 2017

CROSSFIT

tabata core

ttb + superman

for time 

21 - 18 - 15 - 12 - 9 - 6 - 3

overhead squat

kipp pull up

box jump

CALISTHENICS

tabata core

6 x pull up narrow

10 x push up clap       x 4    rec 1'

12 x squat

6 x pull up cerchio

10 x dip ring / bar        x 4...

October 20, 2017

CROSSFIT

"HEAVY DAY"

4 - 3 - 3 - 3 - 2 - 2 - 2 - 1

deadlift snatch grip

emom 12'

6 x thruster     rx 50 / 30 kg

8 x dip ring /bar 

10 x high pull kett

CALISTHENICS

tabata core

ttb 8 x 3

6 x pull up 

8 x dip            x 4    rec 1'

...

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