November 30, 2018

CrossFit

3rnd nft

10 sit up

5 front squat

5 push press

5 thruster

10 swing bar

AMRAP 9'

Part A

From 0:00-6:00, AMRAP of:

6 Thrusters @40/30 

6 T2b / ktc/kte

Part B

From 6:00-9:00, establish:

max reps of 

STOH @40/30

(int 30/20 sc 20/15)

rest 5'

AMRAP 9'

Part A

From 0:00-6:00, AMRAP of:

6 s...

November 29, 2018

CrossFit

3rnd nft

30" hp

10 squat 

10 push press

10 knees push up 

FT

21-18-15-12-9-6

Ohs @50/35

Box jump / steps

Brps/ push up hr 

(int 40/25 sc 30/15)

(int 21-18-15-12-9 sc 21-15-9)

rest 3'

E2mom 12'

3 rope climb

100 su 

Calisthenics

30-25-20-15-10

v up

prono plank 40"

front lever s...

November 28, 2018

CrossFit

3rnd nft

40 jumping jack 

10 fs @20/15

10 shoulder press

10 knees push up 

Ft

floor bench press 

12-12      @60%   rest 1'

10-10     @70% 

Db shoulder press

10-10  

8-8    

"DEATH BY"

Front squat @40/25 ( int 30/20 sc 20/15)

...

November 27, 2018

CrossFit

3rnd nft

10 sit up

5 dl @20/15

5 shoulder press 

20" hs 

AMRAP 15'

15 Deadlifts @50/35 ( int 40/30 sc 30/20)

15 t2b  (int ktc sc kte)

5 push press 

rest 5'

Amrap 12'

30 du/100 su (sc 70 su)

3-6-9-12-15-18. . . .

hspu (int casetta sc v-push up)

acc.

curl db 10x 3 rest 1'

Calist...

November 26, 2018

CrossFit

3rdn nft

20" hp  

5 clean & jerk  @20/15

10 swing bar

10 knees push up 

10 squat 

5 RND  T.c. 35'

5 Clean&Jerk  (50/35 kg) ( int 40/25- sc 30/15)

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

( int 5-15-25-35-45 rep / sc 5-10-15-20-25)

(int 4RND/ sc 3RND)

C...

November 24, 2018

CROSSFIT

2 rnd 

10 x calorie

8 x deadlift

10 x kipp swing bar

6 x ring row

6 x db shoulder press

hero wod "GORDON EMIN"

5 rnd for time

15 x deadlift  @ 70 / 60 kg - int - 60 / 50 - scaled 50 / 40 kg

200 m run

1 x rope climb / scaled floor r.c.

20 x alternating db snatch 

15 x pull...

November 23, 2018

CROSSFIT

2 rnd 

50 x s.u.

8 x sdhp 20 / 15 kg

6 x ball thruster 

Team of 3

10 rnd for time ( you go , i go )

27 x calorie

21 x sumo deadlift high pull @ 40 / 25 - int @ 30 / 20 - scaled 25 / 15 

15 x wall ball  @ 9 / 6 - scaled 6 / 4 

( int rep : 21 - 15 - 9 )  ( scale...

November 22, 2018

CROSSFIT

2 rnd nft

10 x calorie

10 x steps

10'' x isom hs

5 x shoulder press

8 x k.t.e

"conditioning" 

emom 10' 40'' on - 20'' off

d.u / s.u.

rest 5'

amrap 15'

13 x box jump / scaled steps

8 x t2b / int. ktc. 7 scaled k.t.e.

5 x  hspu / int. casetta / scaled v- push up

CALISTHEN...

November 21, 2018

CROSSFIT

3 rnd not for time

2 x power clean + 1 x push jerk + 2 x squat clean + 1 x split jerk  @ 20 / 15

10 x kipp swing bar

8 x ring row

8 x knees push up

e2mom 10'

2 x power clean + 1 x push jerk + 2 x squat clean + 1 x split jerk  

@ 65 % 1rm clean e jerk

" CINDY "

amra...

November 20, 2018

CROSSFIT

3 rnd not for time

10 x calorie

8 x ball thruster

5 x power snatch + 5 x ohs + 2 x squat snatch @ 20 / 15

8 x knees push up

3 rnd for time

1° RND

15 x wall ball  @ 9 / 6 

10 x power snatch @ 40 / 25 

15 x wall ball   

8 x ohs     //

15 x wall...

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