September 29, 2018

CrossFit 

3 rnd 

10" hs

10 squat 

5 houlder press @20/15

Emom 10'

30 du 

10 t2b

AMRAP 18' team of 2 (you go, i go)

2-4-6-8-10-12-14-16-18... Reps

Db shulder press 

Box Jump Overs 

Then, from 10:00-18:00:

3 rep max GTOH

cash out 

dip strict 8x4 rest 40"

Calisthenics

Dragon flag max"x4...

September 28, 2018

CrossFit

3rnd 

10 sit up

5 fs @20/15

5 shoulder press 

10 swing bar

FT

21-15-9 

t2b

Burpees

Kettlebell Swings 

rest 3'

For Time

21 Thrusters @40/25

21 Pull-Ups

15 Cleans @60/35

15 Ring Dips

9 Deadlifts @100/65

9 Handstand Push-Ups

accessory 

600 run

Calisthenics

1' x 4 prono plank     rest...

September 27, 2018

CrossFit

3 rnd

30 su 

15 sit up 

10 squat 

10 knees push up 

7 Rounds for Time

5 Front Squats @60/35

15 Box Jumps 

25 Push up 

50 Double-Unders

cash out 

21-15-9-6

t2b

200 run

Calisthenics

h.p 1' x 4

albanesi 10 x 4        rest 20''

superman 30'' x 3

frog stand  20"x3...

September 26, 2018

CrossFit

3 rnd

10 knees push up 

10 sit up

10" hs

5 muscle snatch @20/15

5 ohs 

For time:

5 hspu

5 squat snatch @50/35 

10 hspu

10 power snatch @50/35 sc. @40/25

20 hspu 

20 ohs @50/35

40 dip 

40 push press @50/35

scaled: power snatch @40/25 ; hspu casetta/ hs isom 30"

cash o...

September 25, 2018

CrossFit

3rnd 

200 run

10 squat

5 thruster @20/15

10 swing bar  

5Rnd   (scaled: 3 rnd )

 3-minute rounds of:

20 wall ball 

Max-rep  pull-ups

Rest 2 minutes between rounds. 

cash out curl bar 6x4 rest 1'

Calisthenics

t2b 10x4 rest 30"

hyperex 30"x4

front tuck max"x3 rest 40...

September 24, 2018

CrossFit

2rnd n.t.

5 dl @20/15

5 p.c.

5 fs

5 shoulder press

FT

5 Rounds of:

1 Power Clean @60/35 

3 Hang Squat Clean  @60/35    sc. Front squat

2 Jerks @60/35  sc. Push press

200 run

2 minute Rest

Then, 5 Rounds of:

1 Power Clean @60/35

3 Hang Squat Clean @60/35

2 Jerks @60/...

September 22, 2018

CROSSFIT

" heavy day "

6 - 4 - 4 - 2 - 2 - 2 - 1

deadlift  rest 1'30''

emom 15'

4 + 4 one arm db / kt push press

6 + 6 one arm db / kt overhead lunges 

12 x push up h.r.

CALISTHENICS

tabata core         rest 2' tra i tabata

h.p. + t2b

tabata 1 

run + s.u.

tabata...

September 21, 2018

CROSSFIT

2 rnd 
30 x s.u.
8 x thruster @ 20 /15 kg
8 x steps 
5 x kte

15' skill handstand 

amrap 20'
34 x d.u. / 100 x s.u.
21 x kett swing
13 x thruster 40 / 25 kg
8 x t2b
5 x box jump

CALISTHENICS

tabata core mix

tuck back lever 20'' x 3

one leg back lever 20'' x 3

to back t...

September 20, 2018

CROSSFIT

3 rnd

20 x sit up

5 x power snatch  @ 20 / 15 kg

5 x ohs

10 x push up

7 rnd for time

7 x power snatch  @ 40 / 25 kg

7 x ohs                     //

7 x bar facing burpees

cash out 

1600 m run

CALISTHENICS

l-sit 20'' x 4...

September 19, 2018

CROSSFIT

2 rnd

100 m run

10 x ring row

10'' x hs isom

10 x air squat

e2mom 16'

8 x strict pull up

8 x strict hspu

team of 2 ( you go , i go )  t.c. 20'

8 rnd for time

30 x d.u.

9 x clean ball

7 x dip ring / bar

1 x rope climb

( atleta A completa l'intero rnd mentre l' atleta B recupe...

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