January 31, 2018

CROSSFIT

CROSSFIT

team of 3 ( you go , i go )

10 rnd for time
10 x cal 
6 x thruster    rx 40 / 25 kg
10 x push up hand release

CALISTENICS

l-sit 20'' x 4
superman 30'' x 4

6 x pull up 3 cambi 
20'' x push up isom   x  5

10 x push up
20'' x...

January 30, 2018

CROSSFIT

" Heavy day snatch "

tabata 

roll up + bar up floor s.g.

10' x skill snatch

15' x 1 rm squat snatch 

afap " isabel "

30 x snatch  rx 50 / 30 kg

CALITHENICS

h.p. + v-up

20'' + 10 - 15'' + 8 - 10'' + 6    x 3   rec 30''

arco lombare 20'' x 4    rest 15''

20 x...

January 29, 2018

CROSSFIT

2 rft

25 x wall ball    rx 9 / 6 kg

25 x burpees box jump     ( scaled burpees steps )

25 x alternating dumbbell snatchs

25 x american swing

25 x t2b

25 x d.u. / 75 x s.u.

CALISTHENICS

tabata core 

h.p. + k.t.e.

round 1

30 x pull up wide

40 x dip bar / ring 

...

January 27, 2018

CrossFit

Tabata 1

kte 

Tabata 2

DL s.g. rx 70/60kg

Tabata 3

high pull kb

Tabata 4

Push up hr

Tabata 5

Hs isometric

Calisthenics

H.p 30"x5 rec 20"

superman 30"x4 

pull up wide 6x4 rec 40"

push up wide 12x4

dip ring 6x4

pull up max rep x3  rest 40"

push up max rep x3

french press max rep x...

January 26, 2018

CrossFit

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder press
5 Stiff-Legged Deadlifts
5 Front Squats

Fran:

21-15-9

Pull up

Thruster rx 40kg-30kg

Emom 12'

10xbarbell floor up 40-30kg

8x Dip

6+6x push press kb/db one arm

Calisthenics

tabata core

30'' x han...

January 25, 2018

CrossFit

4 Rounds:
30 jamping jack
15 Toes to Bar
7 Power Snatch 50kg-30kg

12 – 9 – 6:
America swing
Overhead Squats 50kg/30kg 
 

Tabata core mix

4xMuscle up

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

6x pull down

8x tiger push...

January 24, 2018

CrossFit 

AMRAP 7:
Buy In: 100 Double Unders (scaled 200 su)
12 Front Squats 40kg-25kg
4 Burpee Box Jump Overs (scaled burpees)

rest 5 Minutes

AMRAP 7:
Buy In: 100 Double Unders
8 Front Squats 50kg-30kg
4 Burpee Box Jump Overs 

rest 5 Minutes

AMRAP 7:
Buy In: 100 Double Und...

January 24, 2018

CROSSFIT

team of 3 ( you go , i go )

10 rnd for time

10 x cal 

6 x thruster    rx 40 / 25 kg

10 x push up hand release

CALISTENICS

l-sit 20'' x 4

superman 30'' x 4

6 x pull up 3 cambi 

20'' x push up isom   x  5

10 x push up

20'' x pull up isom   x 5...

January 23, 2018

CrossFit

AMRAP 16:
50 Alternating Dumbbell Snatches 
40 Wallballs rx 9/6 kg
30/20 Calorie Row/ bike
20 Handstand Push-ups

Burbell Complex 
2x DL + 2x Squat Clean + 2x Push jerk split     @70%      x4       Rest:1'...

January 22, 2018

CrossFit
Metcon (Time)
3 RND For Time:  (scaled 1°:30rep/ 2°:20rep/ 3°:10rep)
30 Box Jump Overs (scaled steps)
30 air squat jump
30 ring t2b (scaled kte)
30 ball cluster rx9/6kg 
30 Burpee Over Bar (scaled push up hr)
30 dip (scaled push up diamond)

CALISTHENI...

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

September 11, 2019

Please reload

Archivio