December 31, 2018

CROSSFIT

for time

team of 2  10 round totali

5 x deadlif + 5 x burpees over the bar   '' compagno A ''

hanging bar  '' compagno B '' 

@ 70 / 35 kg

for time

100 x air squat

80 x sit up

50 x push up

CALISTHENICS

( compagno A completa il round nel minor tempo pos...

December 29, 2018

coach claudio ciolli

CrossFit

WARM UP

10 cal

10 steps

10  front squat ball

MORRISON

50-40-30-20-10 Reps For Time

Wall Ball @9/6 kg

Box Jumps 

Kettlebell Swings

Skills 15' 

- HS walk

Calisthenics

10-8-6-4-2

ttb + superman 

skill front lever rest 45''

20'' x tuck x3

20''x one leg x3

max''...

December 28, 2018

coach claudio ciolli

warm up

3 rnd not for time

30'' hp

10 ohs @20/15kg

10 muscle snatch

heavy

squat snatch rest: 1':30''

2 @60%

2 @70%

1 @80%

1 @90%

1 @100%

scaled ( 5 rep x 5 set )

AMRAP in 25 minutes

Buy-In:

9 Man Makers dumbbells

11 Burpees

With remaining time, AMRAP of:

300 meter ro...

December 27, 2018

coach claudio ciolli

CrossFit

WARM UP

tabata core

3 rounds for time of:

10 dumbbell hang squat snatches, left arm

5 c2b scaled pull up

10 dumbbell hang squat snatches, right arm

5 c2b scaled pull up

For Time:

27-21-15-9:

Toes to Bar

After each round:

20 Calorie 

10 Front Rack  Walki...

December 24, 2018

coach claudio ciolli

1.

warm up con il Coach

2.

team of 2 (you go, I go)

21-15-9 (a persona) 

thruster @40/25 

burpees over the bar 

intermedio 30/20 scaled 20/15

3.

Lavoro in coppia, dinamico + isometrico

3 rnd for time  

10 pull up + isometric DL @80kg/50kg

intermdio 8 + 60/...

December 22, 2018

CrossFit

3rnd

20" hp

10 knees push up 

10 lunges

10 squat 

5rft

20 push up hr 

20 single-arm overhead lunge db

20 sit up 

50 squat 

(int 4rnd sc 3rnd)

ACC

shoulder press db   rest 1'

10-10

8-8 

Calisthenics

1' hp x3  rest 30''

6 dragon flag x3

8 stric t2b x3

10 v-up x3

skill german ha...

December 21, 2018

CrossFit

3 rnd

10 cal/30 du/60/su

10 swing bar

1o kness push up 

5 pc 

5 push jerk 

For Time

100 du/200 su 

7 Squat Clean-and-Jerks @60/35-int 50/30-sc 40/20

50 Push-Ups

7 Squat Clean-and-Jerks 

50 Sit-Ups

7 Squat Clean-and-Jerks 

50 swing kb 

7 Squat Clean-and-Jerks 

50 Pull-Ups

7 Squ...

December 20, 2018

CrossFit

3rnd

30" hp

10 dl @20/15

10 knees push up 

10 push press 

For Time

21 Dl @80/50- int 70/40- sc 50/30

15 Burpees

15 Dl 

15 Burpees

9 Dl

15 Burpees

rest 5'

Amrap 9'

6 hspu

6 GTOH  @40/25

Acc

french press db 8x3 rest 1'

Calisthenics

accumulate

1 rnd

2' hp

20 strict t2b

1' superman

30 twi...

December 19, 2018

CrossFit

3 rnd 

40 su

10 sit up 

5 pc @20/15

5 fs 

5 shoulder press

Emom 25'

40 du/80 su

6 fs  @50/35

10 wall ball

6 push press @50/35

10 t2b

(int 40/25 sc 30/20)

Calisthenics

l-sit 20'' x 4     rest 20''

ktc parallele 10 x 4   rest 30''

iperex 10 x 4    rest 20''

fr...

December 18, 2018

CrossFit

3rnd

30 du/60 su 

20 sit up 

10 ohs @20/15

OHS

8-8  @60%

6-6 @70%

For Time

21-15-9

Overhead squats @50/35

Box jumps - SC steps

(int 40/25 sc 30/15)

Acc 

curl bar 6x4 rest 1'

Calisthenics

h.p 1' x 4  rest 30"

plank lat 30"x3 

tuck front lever 20'' x 3

one leg front lever 20'' x...

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