June 28, 2019

CrossFit

2 rnd

200 mt 

10 sit up

10 knees push up 

5 hpc

5 push press

5 ohs

3 RFT

29 Push-Ups

6 Hang Power Cleans @50/35 @40/30 @30/20

29 AbMat Sit-Ups

.................................................................

Calisthenics

core

1' hp x3 rest 30''

1' prono plank x3

30'' tenuta l...

June 27, 2019

CrossFit

 3 rnd

30 jumping jack 

20" sit up 

5 pc @20/15

5 fs 

5 thruster

Part A

From 0:00-5:00, complete:

1 rep max Clean ( sc max rep power clean)

Part B

From 8:00-18:00, for time:

21 push up 

10 ohs  @40/25 @30/20 @20/15

....................................................

June 26, 2019

CrossFit

2 rnd

30 su

10 sit up

10 swing bar

10 knees push up 

10 squat 

Ft

20 pull-ups strict ( int 15 sc 10)

35 push-ups/ knees push up ( int 25 sc 15)

30 squats (int 25 sc 15)

400 run

15 pull-ups strict  (int 10 sc 5)

25 push-ups  (int 20 sc 10)

45 sq............................

June 25, 2019

CrossFit

2 rnd

30 j.j

5 clean

20" hs

10 swing bar

10 knees push up 

AMRAP 21'

3 clean @60/40 @50/35 @40/25

6 Ba................................................

Calisthenics

Dragon flag max"x4   rest 30"

l-sit 20"x3

front lever tuck 20"x3

front one leg 20"x3

front straddle max"x3...

June 24, 2019

CrossFit

2 rnd

20" hp

5 fs

5 shoulder press

5 thruster

FT

Deadlift "touch and go"

5-5  @body weight   rest 1:30

3-3 @body weight + 30%

4 Rounds for Time

10 Thr..................................

Calisthenics

core

1' hp x3                        rest 30''...

June 22, 2019

CROSSFIT

2 rnd 

5 power clean

5 front squat

5 squat clean

5 shoulder press

5 push jerk 

5 spilt jerk

10 knees push up

for time

da 1 a 10 rep. squat clean @ 60 / 45 - @ 50 - 35 - @ 40 / 25

5 ring / bar dip

da 10 a 1 rep. rep ........................

CALISTHENICS

4 x 20'' l-sit bar...

June 21, 2019

CROSSFIT

2 rnd

10 sit up

10 push press

10 american swing @ 50% del carico del wod

10 steps

" JACK "

amrap 20'

10 push press @ 50 / 35 - @ 40 / 25 - @ 30 / 20

10 american swing 

10 box jump / steps

...........................

CALISTHENICS

rnd

prono plank  1'  20''  30''

ktc...

June 20, 2019

CROSSFIT

2 rnd 

200 m run

10 swing bar

5 pull up / ring row

10 knees push up 

10 steps

" DUNN "

amrap 19'

3 m.u. / c2b / pull up

1 shuttle sprint 15 m  

6 burpees box jump over.................

" accessory "

curl bar / cavo basso 4 x 8  rest 1'

CALISTHENICS

3 rnd

1' h.p.

10 t2b

20'...

June 19, 2019

CROSSFIT

2 rnd

30 j.j.

30 mountain climber

10 swing bar

10 ring row

10 knees push up

10 squat

"MURPH"  

for time 

1 mile run ( 1600 m )

100 pull up

200 push up

300 squat

1 mile run ( 1600 m )

( scalabile con 2 possibilità ) :

1)  1 mile run...

June 18, 2019

CROSSFIT

2 rnd 

30 j.j.

10 deadlift snatch grip

10 american swing ( 50% del carico usato nel wod )

10 knees push up

deadlift snatch grip

6 - 6  @ 60 %

4.........

" DORK "

6 rnd for time

60 d.u. / 120 s.u.

30 american swing............

CALISTHENICS

h.p. 30'' + 10 x v-up + hp 15'' + 5...

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