August 31, 2018

CROSSFIT

warm up 

2 rnd

10 x calorie

5 x thruster @ 20 / 15

30'' x h.p. 

amrap 7'

5 x front squat  @ 40 / 25 kg

8 x dip ring / bar

100 m run

rest 3'

amrap 7'

5 x push press @ 40 / 25 kg

8 x box jump 

100 m run

rest 3'

amrap 7'

5 x thruster @ 40 / 25 kg

10 x push up h.r.

100 m run

CALISTHE...

August 30, 2018

CROSSFIT

TABATA DAY  rest 2'

tabata core

t2b + sit up

tabata 1

deadlift  @ 70 / 45 kg

                                                 

tabata 2

ball clean @...

August 29, 2018

CROSSFIT

warm up

2 rnd n.f.t.

5 x dlsg      @ 20 / 15 kg

5 x down finish

5 x muscle snatch

5 x ohs

5 x drop snatch

" weightlifting "

drop snatch 4 x 4  @ 40 / 20 kg   rest 1'

dlsg 4 x 4  @ 70%    rest 1'

" squat snatch "

for time

10 x squat snatch...

August 28, 2018

CROSSFIT

team of 2 ( you go , i go )

for time

150 x calorie

120 x wall ball @ 9 / 6 kg

100 x burpees

80 x american swing

CALISTHENICS

tabata core mix

hs 3 appoggi 20'' x 3

hs pancia al muro 20'' x 3                           rest 30''...

August 27, 2018

CROSSFIT

for time

1 k run

100 x sit up

amrap 20'

2 x squat clean  @ 50 / 30 kg

2 x pull up

4 x squat clean      //

4 x pull up

6 x squat clean     //

6 x pull up

ecc......

" accessory "

curl db 10 x 3   rest 1'

CALISTHENICS

h.p. 30'' + 10 x v-up + hp 15''  x...

August 25, 2018

CrossFit

Warm up 

3 rnd not for time

10 air squat 

20" prono plank 

400 run

8 Rounds for Time

8 power snatch @50/30

8 Front Squats @50/30

8 Push Presses @50/30

8 Burpees

8 Pull-Ups

8 Dips

8 Push up HR

8 Sit-Ups

Calisthenics

Round 

kte                     40  10  30  10...

August 24, 2018

CrossFit

warm up 

3 rnd not for time

30 du 

10 swing bar

10 knees push up 

AMRAP in 20 minutes

8 Pull-Ups

12 air squat

17 wall ball @9/6

23 push up 

30 box jump 

cash out 1k run 

Calisthenics

Dragon flag 4x3  rest 20"

prono plank 1'x3

tuck back lever 20"x3

back lever one leg 20"x3

germa...

August 23, 2018

CrossFit

Warm up 

3 rnd not for time

5x fs @20/15

5x push press 

5x thruster

10x sit up 

AMRAP in 20'

5 Thrusters @50/25

7 Kettlebell Swings 

10 Toes-to-Bars

cah out 

600x run 

30x hspu 

Calisthenics

hp 40"x4 rest 20"

superman 20"x4

hs 40"x4  rest 20"

back lever to front 4x3

(10+6)x4  ca...

August 22, 2018

CrossFit

warm up 

3 rnd not for time

5x dl @20/15

5x pc

5x shoulder press 

20"x hs 

Squat Clean & Jerk 

Complex

2+2 x3 @50%  rest 1'

clean pull + down power clean 

2+2 x3 @60%

hang squat clean+ push jerk  

2 x3 @70%

squat clean 2"on the ground 

2+2x3 @50%

pc + split jerk 

10' to f...

August 21, 2018

CrossFit

3rnd not for time

10x air squat 

5x ohs @20/15

10x t2b

5x swing bar 

FT

3-6-9-12-9-6-3 

OHS @50/35

strict pull up 

400x run 

acc. work 

french press  8x4 rest 40"

Calisthenics

tabata core

4 x muscle up / pull up       x3    rest:1'

6x pull up dx-sx...

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