December 30, 2017

CrossFit

Tabata Day

Tabata 1

v-up+superman

Tabata 2

Dl +air squat   Rx 80/55

Tabata 3

push up+ push press rx 40/25

Tabata 4

Wall ball rx 9/6+ Ohs Rx 40/25

Tabata 5

Hs+ Swing one arm kb 

Calisthenics

Tabata day

v-up+albanesi

Tabata 2

pull up+ squat

Tabata 3

Push up + lunges 

Tabata 4

...

December 29, 2017

CrossFit

Team of 5 ( uno per postazione)

5RFT

15x cal (scaled 10)

10x Pc          Rx 50/30

15x wall ball Rx 9/6

10x kipp pull up

15x box jump (scaled step ups)

Cash out

50x sit up ball Rx 9/6  (scaled sit up)

Calisthenics

tabata core

Pull up 10"+4 x4  rest 40"

p...

December 28, 2017

CrossFit

Tabata core 

t2b ring+ superman

Ft 

80x du/200x su

40x cluster  rx 50/30 ( scal. cluster ball)

40x du/120x su

30x push up hand release

20x du/60x su

20x hspu kipp ( scal. hspu casetta/ 40" isom hs)

10x du/30x su

50x squat

Calisthenics

hp 1'x 4  rec 30"

albanesi  6x4

pull up...

December 27, 2017

CrossFit

Complex 

5Rft 

10x v-up

10x roll-up

FT

1+1+2+1 x 5 round     rest   1'/1:30"

Pc+SClean+Fs+Split Jerk

Emom 10'

30x du ( scal. 90xsu)

10x box jump

Calisthenics

l-sit 20"x4 rest 20"

prono plank lat 30"x4 

R1  R2   R3 

5'   2'    3'        pull...

December 23, 2017

CROSSFIT

TABATA DAY

tabata 

thruster     rx 40 / 25 kg

tabata

pull up + sit up

tabata 

sumo deadlift high pull       rx 40 / 25 kg

tabata

burpees + calorie

tabata 

american swing

CALISTHENICS

tabata 

roll up + k.t.e.

tabata 

pull up + squat

tabata

push up + dip...

December 22, 2017

CROSSFIT

e2mom 12'

6 x m.u.  ( scaled 6 x strict c2b pull up  o 8 x strict pull up )

10 x strict hspu

amrap 10'

10 x deadlift   rx 60 / 35 kg

10 x push up hand release

rest 5'

amrap 10'

10 x t2b 

12 x pistols  ( scaled 15 x air squat )

CALISTHENICS

tabata core...

December 21, 2017

CROSSFIT

emom 8'

6 x t.g.u.

8 x v-up

5 round for time

15 x wall ball

12 x one arm push press dumbbell 

10 x affondi overhead one arm dumbbell ( scaled lunges one arm front rack )

8 x dip

2 x rope climb ( scaled floor r.c. )

CALISTHENICS

30'' x hollow position + 10 x albanesi

30''...

December 20, 2017

CROSSFIT

specific warm up

3 rnd for time

3 x dl. snatch grip +  3 x power snatch

4 x strict pull up + 4 x kipp pull up

10 x american swing

12 x pistols      ( scaled 15 x air squat )

 snatch complex

squat snatch + ohs               

...

December 19, 2017

CROSSFIT

team of 3 ( you go , i go )

10 rnd for time

15 x calorie         ( scaled 10 cal. )

15 x t2b               ( scaled 15 k.t.e. )

15 x burpees        ( scaled 10 rep o 15 push up )

CALISTHENICS

tabat...

December 18, 2017

CROSSFIT

" HEAVY DAY "

Split Jerk

6 - 6 - 4 - 4 - 2 - 2

( scaled 8 x 5 set )

Metcon ( time )

for time                 t.c. 20'

50 x d.u. / 150 x s.u.

30 x pull up

50 x d.u. / 150 x s.u.

30 x power clean        rx 50 / 30 kg

5...

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