November 30, 2017

CROSSFIT

emom 8'

15 x sit up

8 x roll up

5 rnd for time

5 + 5 x one arm push press

12 x pistols

5 rnd for time 

10 x snatch one arm

12 x one arm lunges overhead 

CALISTHENICS

tabata core mix

6 x pull up + 20'' x isom x 4

6 x dip + 20'' x isom x 4                   rec. 1'...

November 29, 2017

CROSSFIT

specific warm up

3 rnd

2 x power clean + 4 x front squat + 4 x push press   rx 30 / 20 kg

10 x push up

10 x sit up

10 x air squat

CLEAN & JERK

e2mom 15'

1 x squat clean + 5 x split jerk 60%    1rm squat clean

2 x s.c. + 4 x s.j.   65%

3 x s.c. + 3 x s.j....

November 28, 2017

CROSSFIT

team of 3 ( you go, i go )

30 rnd for time

10 x cal

10 x wall ball  rx 9 / 6 kg

5 x deadlift  rx 90 / 45 kg

CALISTHENICS

tabata core 

l- sit + v - up

round

pull up   40  10  30

dip          40  10  30

push up 50  10  40

squ...

November 27, 2017

CROSSFIT

for time

42 - 30 - 18

d.u.

21 - 15 - 9

ttb

emom 16'

9 x front squat  rx 50 / 30 kg

9 x burpees over the bar

9 x box jump

9 x hspu

11 x f.s.        //

11 x burpees over the bar

11 x box jump

11 x hspu

13 x f.s.       //

13 x burpees over the bar

13...

November 25, 2017

CrossFit

Tabata Day

 Tabata 1

-push up 

Tabata 2

-gradoni + weight 

Tabata 3

- ball cluster rx 9-6 kg

Tabata 4

- dl rx 70/50 kg  

Tabata 5

- pull up reverse 

Calisthenics

tabata core

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

6x pull up dx-sx...

November 24, 2017

CrossFit

Metcon (Time)

5 rounds:

20 du

15 sit up ball

10 high pull kb 

5 Clean and Jerks rx 50/30 kg 

9'AMRAP 

3X hspu

6x pistols

9x ball thruster rx 9/6 kg

CALISTHENICS

tabata core 

hollow position + ttb

round

                  

pu...

November 23, 2017

CrossFit 

Skills 10' 

- snatch 

Metcon (Time)

Teams of 3
150 Cal. Row/ a.bike
90 ohs 40-25 kg
120 Cal. Row/ a. bike
60 Power Snatch 
90 Cal. Row/ bike
30 snatch  

Calisthenics

10-8-6-4-2

ttb + superman 

4x Muscle up + 6x push up   x3 rest:45''

4x pull up clap + 6x pus...

November 22, 2017

CrossFit

Heavy Day

3-3-2-2-1-1-1-1     rest:1' 

Deadlift

EMOM 12'

10x cal row/bike

8x burpees

8x push press rx 40/25 kg

8x wall ball  rx 9/6 kg

Calisthenics

Tabata core mix

4xMuscle up

6xDip ring/bar           x4  rec1 30''   rec2 45''

6...

November 21, 2017

CrossFit

AMRAP 15'
3 t2b
3 cleans rx 60kg- 35kg
6  t2b
3 cleans 
9  t2b
3 cleans 
12 t2b
3 cleans
15 t2b
3 cleans
18 t2b
3 cleans
21 t2b
3 cleans

repet

cash out 

50x sit up

50x iperex

50x bar up floor rx 40/25 kg

Calisthenics

tabata core

4-6 x Muscle up/pull up  x3...

November 20, 2017

CrossFit

AMRAP 18':
3 Kettlebells America Swings  
3 Box Jump Overs  
1' du/su
6 Kettlebells America Swings  
6 Box Jump Overs 
1' du/su
9 Kettlebells America Swings 
9 Box Jump Overs 
1' du/su

12-15-18 ecc

21-15-9

ring pull up

snatch one arm kb

Calisthenics

tabata core

Pull u...

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