February 28, 2018

CrossFit

"Snatch Day"

bar up floor sg 15x4 Rx 40/25  rest 15"

Good morning 15x4 Rx 20/15

Dlsg 4x4  Rx 60/35    rest 30"

Dl snatch pull 3x3 Rx 50/30

Hang Power snatch 4x3 Rx 50/30

Down Squat snatch  3x3  Rx 50/25

Squat snatch 2x3  Rx 50/30

...

February 27, 2018

CrossFit

Amrap 5'

15x cal

10x t2b

Amrap 20'

20x air squat

6x hspu

15x lunges

6x pull up strict

10x box jump

6x dip ring/bar

Calisthenics

Round

knees parall  10 10 10 10 

pull up           30 5  20  5

push up         40 5 30  5...

February 26, 2018

CrossFit

Ft

(2+2) x5  rest 1'

Dl+ H. squat Clean

Ft

50x du/150x su

40x hpc Rx 50/30 ( sc. front squat)

30x kipp pull up

20x med clean  Rx 9/6

10x shoulder press Rx 50/30

Calisthenics

30"+ 8 x4 rest 20"

hp+ v-up

"Planche"

Planche gambe a terra   30"x3 rest 30"

tuck planche...

February 24, 2018

CROSSFIT

3 rnd

1' x cal

1' x wall ball            rx 9 / 6 kg

1' x pull up 

1' x burpees 

1' x american swing

2' rest

accessory work

barbbell row 6 x 4

CALISTHENICS

tabata core mix

6 x pull up wide
8 x dip bar                               x 4 a circuito...

February 23, 2018

CROSSFIT

emom 12'

10 x cal

8 x roll up

15 x iperex

amrap 20'

30 x thruster   rx 40 / 25 kg

30 x t2b   ( scaled k.t.e. )

30 x push up h.r.

CALISTHENICS

tabata core mix

m.u. 6 x 4                                         rest 1'...

February 22, 2018

CROSSFIT

3 rnd for time

34 x d.u. / 100 x s.u.

21 x weighted sit up

13 x bar up floor s.g.

emom 20'

8 x sumo deadlift high pull 

13 x ball clean

8 x one arm push press db / kb

13 x burpees

CALISTHENICS

h.p. 1' x 2   rec 20''

l-sit 30'' x 2 

superman 30'' x 3

( weighted ) 

pull u...

February 21, 2018

CROSSFIT

e2mom 12'

1 x power snatch + 2 x squat snatch

amrap 3'

18 x box jump   ( scaled steps )

12 x pull up

max rep ohs    rx 40 / 25 kg

rest 3'

amrap 3'

15 x box jump    //

9 x pull up

max rep ohs    rx 50 / 30 kg

rest 3'

amrap 3'

12 x box jump     //...

February 20, 2018

CROSSFIT

for time

100 x d.u. / 250 x s.u.

80 x sit up

70 x air squat

60 x push up h.r.

40 x american swing

10 x rope climb       ( scaled 20 x floor r.c. )

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

"accessory work"

dumbbell curl 6 x 4

CALISTHENICS

h.p. 1' x 4...

February 19, 2018

CROSSFIT

" benchmark day"

"ELIZABETH" 

21 - 15 - 9

clean          rx 60 / 40 kg

ring dip ( scaled bar dip )

rest 5'

"FRAN"

21- 15 - 9

deadlift     rx 100 / 70 kg

hspu

CALISTHENICS

l-sit bar + k.t.e.  15'' + 6 x 4 

superman + iperex  20''...

February 16, 2018

CrossFit

Metcon (Time)

4 rds
20 Hang Power clean  @40/25
10 Burpee Box Jump Overs 

5  Reverse pull up

heavy Clean

Squat Clean 4-4-3-3-2-2-1   rest:1'

Calisthenics
tabata core

30'' x frog
15' x tuck planche                             x3   rest 30''...

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