May 31, 2019

CROSSFIT

2 rnd

5 dlsg

5 power snatch

3 snatch balance

3 squat snatch

10 lunges 

10 swing bar

10 knees psuh up 

every 1'30'' x 9' ( 6 set )

1 snatch lift-off + 1 squat snatch + 1 sancth balance...........................

5 rnd ft

10 pull up / loop band pull up / ring row

8 power sna...

May 30, 2019

CROSSFIT

2 rnd

50 s.u.

30'' h.p.

10 swing bar 

10 ball thruster

amrap 20'

200 m run

5 t2b / kte / ktc

10 wall ball

( ogni round .........................

"accessory"

emom 8'

8 romanian deadlift .............

CALISTHENICS

hollow position + oscillazioni 
45'' + 15   x 4     rec 25''...

May 29, 2019

CROSSFIT

2 rnd

30 mountain climber

10 push up

8 gtoh bumper plates @ 10 / 2.5

6 db snatch

6 clean ball      

team of 2

2 rnd 

50 calorie

50 db snatch.....................

then,

3 rnd 

100 d.u. / 200 s.u.

50 gtoh...........

CALISTHENICS

l-sit 20'' x 4     rest 20''...

May 28, 2019

CROSSFIT

2 rnd

50 s.u.

30'' h.p.

2 x power clean + 2 x front squat + 2 x push press + 2 x split jerk

10 ball thruster

10 deadlift

10 knees push up

to find 1 rm complex :

every 1'30'' x 9' ( 6 set )

1 x power clean + 1 x front squat............

rest 5'

amrap 15'...

May 27, 2019

CROSSFIT

2 rnd 

30 j.j.

10 squat

10 knees push up

10 swing bar 

10 spers

5 power clean 

5 power snatch 

5 bar row

for time

100 d.u. / 200 s.u.

90 air squat

80 sit up

70 push up / knees push up 

60 box jump / steps

50 pull up / loop.................

CALISTHENICS

4 x 1' x h.p.   rest 20''...

May 25, 2019

 CROSSFIT

coach claudio ciolli

warm up
3 rnd nft
20 du / 40 su
10 dl @20/15
10 push up
10 strict t2b
10 air squat

for time
100 dl @80/60 

every time you break up the dl, do a full rnd of Cindy

5 pull up
10 push up
15 air squat

21-15-9
ghd sit up / weighted sit up
calories
di...

May 24, 2019

CROSSFIT

coach claudio ciolli

warm up
3 rnd nft
200 m run
10 bs @20/15
10 push jerk
10 snatch
20'' hs


back squat rest 1'
6-6 @70%
4-4 @80%

push jerk rest 1'
4-4 @80%
2-2 @90%

for time
5 hspu
5 snatch @40/25 - @30/20 - @20/15
5 pistols (l&R)
10 hspu
10 snatch
10 pistols
15...

May 23, 2019

CROSSFIT

coach claudio ciolli

warm up
3 rnd nft
10 calories
10 ring row
10 v-ups
10 push up
10 air squat

complex ring 
E2MOM 6'
3+3+3+3  t2b + pull up + muscle up + dip
SE NON CHIUDI IL SET UNBROKEN FAI 10 BURPEES DI PENALITA'
intermedio 
4+4+4 bar t2b + pull up + dip one...

May 22, 2019

CROSSFIT

coach claudio ciolli

warm up
3 rnd nft
30jj
10 deficit dl @20/15
10 push up
10 ktc
1' hp

Strength
Deficit Deadlifts (3x3 @70%, 3x2 @75%, 3x1 @80%)
Standing on a 2" riser
rest 4'

Metcon
5 Rounds for time 
27 weighted sit up bumper @10/5
21/15 calories / 60 du / 120...

May 21, 2019

CROSSFIT

coach claudio ciolli

warm up
600-400-200 run
1' hp
10 c&j @20/15
10 air squat
1' superman

AMRAP in 16 minutes
40 Wall Ball Shots @9/6 
10 Clean-and-Jerks @40/25 scaled DL stesso peso
40 Wall Ball Shots 
10 Clean-and-Jerks @50/30
40 Wall Ball Shots 

IL WOD CONTINUA...

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