February 28, 2019

coach claudio ciolli

CrossFit

warm up A

30 jj

10 dl @20/15

10 steps

10 kness push up

warm up B rest 1'

5x5 dl incrementando il carico per arrivare caldo al wod

K9 CHUCKY” 

HERO WOD

4 Rounds for Time

1 Deadlift @124/80 @100/60  @80/40

25 Kettlebell Swings 

19 Box Jumps 

11 Burpees

Cali...

February 27, 2019

coach claudio ciolli

CrossFit

3 rnd nft

10 cal

10 sit up

10 fs @20/15

10 p c&j 

Strength

Front Squat (5x4 @80%)

Every 1:30 mins

Metcon

For Time:

15 Power clean & jerk @50/35 @40/25 @30/20

150 Double Under 300 su

50 weighted Sit Up @10/5

150 Double Under 300 su

15 Power clean & jerk @5...

February 26, 2019

Coach Claudio Ciolli

CrossFit

warm up 3 rnd nft

10 calories

10 wall ball @6/4 

10 air squat

15' skills

hs walk

19.1 Open

15' amrap 

19 wall ball @9/6

19 cal row (40 du - 120 su) 

Calisthenics

core

rnd

t2b         20 | 10 | 5

v-up      30 | 20 | 10

ipe...

February 23, 2019

CrossFit

3 rnd

30 su

10 sit up

20" hs 

10 row bar 

10 back squat @20/15

5 Rft

1' hs (casetta, v-hs)

21 toes-to-bars( kte, ktc)

rest 5'

5Rft

21 back squat @50/35 @40/25 @30/20

1 rope climb (int 3 floor rope climb , sc 5 rev pull up)

Calisthenics

hp 1'x4  rest 30"

superman 30"x4 

sc....

February 22, 2019

CrossFit

2 rnd 

20 sit up 

10 floor bench press @20/15

10 shoulder press

10 squat 

Ft

Floor Bench Press 

5x5 @70% rest 1:30"

For Time T.C. 7' each 

3 rounds

30 Push Press @40/20 @30/15

30 box jump 

rest 3'

3 rounds

24 Push Press @50/30 @40/20

24 box jump

rest 3'

3 rounds

18 Push Press @6...

February 21, 2019

CrossFit

3rnd

20 j.j 

10 swing bar 

10 dl 

For Time

Buy-In:

100/300 du/su 

1-2-3-4-5-6-7-8-9-10 reps of:

mu/c2b/pull up

Dl @90/55 @70/45 @50/35

Buy-Out:

100/300 du/su

acc. 

french press db

6x4 rest 1'

Calisthenics

l-sit + t2b 

15'' + 6 x 4    rest 30''

tenuta frontale human flag 20'...

February 20, 2019

CrossFit

2 rnd

30/60 du/su

5 clean 

5 push press

10 knees push up 

AMRAP 8'

3,3-4,4-5,5- 6,6.....

Clean and Jerk  @50/35 @40/25  @30/15

Brps over bar 

 Rest 4'

AMRAP 6'

3,3-4,4-5,5- 6,6.....

Clean and Jerk 

Brps over bar 

 Rest 3'

AMRAP 4'

3,3-4,4-5,5- 6,6.....

Clean and Jerk 

Brps...

February 19, 2019

CrossFit

2 rnd

20" hp

10 knees push up 

5 fs @20/15

20" hs 

Front squat 

5x5 @70%   rest 1:30"

2 Rft

50 Sit Up (int 40 sc 30)

30 hspu (int casetta sc v-push up)

50 Toes to Bar (40 ktc sc 30 kte)

rest 3'

3 Rft

15 power snatches @40/25 @30/20 @20/15

10 thrusters

Calisthenics

30'' x...

February 18, 2019

CrossFit

3rnd

20 j.j.

20 sit up 

10 swing bar

10 knees push up 

10 squat 

FT

Try to complete in 20 minutes:

5 strict pull-ups

10 push-ups

15 squats

10 strict pull-ups

20 push-ups

30 squats

20 strict pull-ups

40 push-ups

60 squats

30 strict pull-ups

80 push-ups

120 squats

(int 5-10-15-20 pu...

February 16, 2019

CROSSFIT

2 rnd nft

30 x j.j.

6 x power snatch

8 x knees push up

for time

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1

power snatch @ 50 / 30 - @ 40 / 25 - @ 30 / 20

dip ring / bar - dip 2 box

20 - 19 - 18 - 17 - 16 - 15 - 14 - 13 - 12 - 11 - 10

air squat

" accessory work " 

french press...

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