June 30, 2018

CROSSFIT

team of 2

for time 

600 - 400 - 200 - 100 m run

partner : american swing

rest 3'

for time 

400 - 300 - 200 - 100 m row

partner : burpees

rest 3'

for time

50 - 40 - 30 - 20 d.u.

( scaled 150 - 120 - 90 - 60 s.u. )

partner : hspu

CALISTHENICS

tabata core 

h.p. + v-up

tabata 

pull...

June 28, 2018

CROSSFIT

" Tabata day "

tabata 1 : d.u. / s.u.

tabata 2 : deadlift  @ 70 / 40 kg

tabata 3 : push up 

tabata 4 : sit up 

tabata 5 : air squat

rest 2' between tabata

" accessory work "

french one arm db   8 x 4   rest 1'

CALISTHENICS

tabata core

h.p. + oscillazioni

tuc...

June 27, 2018

CROSSFIT

warm up 

3 rnd not for time

200 m run

10 x kipp swing bar

15'' x isom handstand

10 x sit up

5 rnd for time

10 x strict pull up

10 x strict hspu   ( scaled casetta )

rest 1' between 

rest 5'

amrap 16'

15 x calorie

12 x one arm db snatch

10 x over - db burpees

CALISTHENICS

...

June 26, 2018

CROSSFIT

worm up

3 rnd not for time

5 x deadlift                  @ 20 / 15

5 x muscle clean 

5 x front squat

5 x split jerk

" heavy clean squat clean & jerk "

squat clean & jerk

3 - 3  @ 80 %                                          ( sc...

June 25, 2018

CROSSFIT

for time

600 m run

50 x box jump  ( scaled steps )

50 x pull-up

50 x kett. swing

50 x walking lunges   kt/db

50 x k.t.e.

50 x push press   @ 40 / 25

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

50 x wall ball

50 x burpees

600 m run 

"accessory work"ù

curl bar  6 x 4     rest 1'...

June 23, 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...

June 22, 2018

CrossFit

Barbell Warmup

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

snatch balance rest 1:30"

3x3 @80%

rest 3'

ohs rest 2'

4-4 ( 3" floor) @70%

2-2 @90%

rest 3'

Emom 15'

6x snatch @50/30 kg

8x Dip

6+6x push press kb/db on...

June 21, 2018

CrossFit

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

21-15-9:
pull up
Overhead Squats 50kg/30kg 
 

Tabata core mix

4xMuscle up

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

6x pull down

8x tiger push                 //...

June 20, 2018

CROSSFIT

For Time:

21 Lateral Barbell Burpees

21 Power Cleans @50/35

15 Lateral Barbell Burpees

15 Hang Squat Cleans 

9 Lateral Barbell Burpees

9 clusters

rest:5'

3 rnd for time

400m run

40 sit up

40 america swing

CALISTENICS

l-sit 20'' x 4

superman 30'' x 4

6 x pull up 3 cambi 

20'' x...

June 19, 2018

CrossFit

AMRAP 16':
50 Alternating Dumbbell Snatches 
40  thruster @40/25
30/20 Calorie Row/ bike
20 Handstand Push-ups

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

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