July 31, 2018

CROSSFIT

3RND NOT FOR TIME

10 cal

10 steps

10 muscle snatch db 

10 knees push up

amrap 9'

8 x snatch dumbbell 

8 x box jump

amrap 9'

8 x clean ball           rx 9 / 6kg

10 x wide push up

amrap 9'

8 x lunges front rack         rx 40 / 25 kg

6 x...

July 30, 2018

CROSSFIT

3 rnd not for time

40 x d. u.

15 x ttb

10 dl @20/15

5 swing bar

5 rnd for time

10 x deadlift  rx80kg/50kg

10 x over the bar burpees

10 x kipping pull up

10 x wall ball   rx9/6

10 x american swing kb

accessory work

100 sit up 

CALISTHENICS

30'' x hollow position + 10 x sit up...

July 28, 2018

CrossFit 

1.

10x sit up 

5x fs @20/15

10x knees push up 

5x shouler press 

2.

For Time

800x run

31x Toes-to-Bars

31x Push-Ups

31x Front Squats 50/30

400x run

31x Toes-to-Bars

31x Push-Ups

31x push press @40/25

200x run 

3.

Accessory 

sumo dl    6x4  @50/35  rest 1'

Calisthe...

July 27, 2018

CrossFit

1.

3rnd not for time

5x dl @20/15

5x power clean

5x push jerk 

5x power clean e jerk 

2.

Complex 

2+2 x 3   @50/35  rest 1'

dl+ down squat clean 

2+2 x3  @55/40

down squat clean + hang power clean 

2+2 x3  @60/45

hang squat clean + split jerk 

3x3  @70%

squat clean...

July 26, 2018

CrossFit

1.

3rnd not for time

20x du

20"x hp 

5x muscle snatch @20/15

2.

For Time:

27-21-15-9:

Toes to Bar

400x run

3.

Emom 12'

6x power snatch  @50/25

8x dip ring/bar 

10x swing kb 

Accessory 

bench press on the floor 5x4  rest 1'

CALISTHENICS

tabata core mix

tabata pull up + push up

taba...

July 25, 2018

CrossFit 

1.

3 rnd not fot time 

10x sit up 

5x dl @20/15

5x fs 

5x shoulder press 

2.

"SAMAN HERO WOD" 

8 Rounds for time:

13x Deadlifts  @80/50
17x  Wall Balls  @9/6
400 x run

Accessory Work

curl db hammer  10x4   rest 1'

Calisthenics

tabata core

4 x muscle up /...

July 24, 2018

CrossFit

1.

3 rnd not for time

30x du

10x sit up 

15"x squat isom 

2.

5Rft

20x t2b

40x push-ups

60x squats

3.

weighted dip  5x5 rest 1'

4.

french press 8x3 rest 40"

Calisthenics

t2b 10x4 rest 30"

hyperex 30"x4

pull up isom 20"x4  rest 40"

push up 20"x4 

dip isom 20"x4 

front tuck max"x3 re...

July 23, 2018

CrossFit 

3rnd not for time

10x swing bar

5x fs @20/15

5x shoulder press

5x thruster

10x sit up 

For Time:

21 pull up

200 Meter Run

21 Thrusters @43/30

200 Meter Run

15 pull up

200 Meter Run

15 Thrusters @43/30

200 Meter Run

9 pull up

200 Meter Run

9 Thrusters @43/30

200 Meter Run

Amrap 1...

July 21, 2018

CROSSFIT 

"tabata day"

tabata core

tabata pull up

tabata power clean @ 40 / 25

tabata squat jump

tabata american swing

rest 2'

CALISTHENICS

tabata core mix

tabata pull up + push up isom

tabata push up + pull up isom

tabata dip + push up diamond

tabata squat + affondi

July 20, 2018

CROSSFIT

3 rnd not for time

400 m run

5 x thruster @ 20 / 15

10 x knees push up

3 rnd for time

1' max calorie

1' max burpees

1' max clean ball  @ 9 / 6

1' max thruster db

2' rest

Accessory work 

dip ring / bar 6 x 4    rest 1'

CALISTHENICS 

l-sit 20'' x 4

iperex 15 x 4       res...

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