October 5, 2019

CROSSFIT

2 rnd

30 mountain clinb

10 thruster

10 knees push up

team of 2 you go , i go

for time

100 thruster @ 40 / 25 - @ 30 / 20 - @ 20 / 15

100 calo................................

ogni 3 minuti 5 synchro burpees

CALISTHENICS

hp 4 x 1' rest 20''
tenuta lat su box 30'' + 30'' x...

October 4, 2019

CROSSFIT

2 rnd
200 m run

30'' h.p.

6 sumo dl high pull
6 power snatch
6 ohs
 

40'' on - 20'' off
5 rounds for max reps of:
1 minute of wall-ball
1 minute of sumo deadlift high pull @ 40 / 25 - @ 30 / 20 - @ 20 - 15
1 minute of weighted sit up
1 minute.....................

C...

October 3, 2019

CROSSFIT

2 rnd

30 d.u. / 60 s.u.

3 clean pull

3 power clean

3 squat clean

3 push jerk

3 split jerk

10 knees push up

10 steps

every 1'30'' x 4 set

1 clean pull + 1 power clean + 1 push jerk @ 50 % 1 rm c&j

rest 3'

every 1'30 x 4 set

1 clean pull + 1 squat clean + 1 split jerk @ 60 %...

October 2, 2019

CROSSFIT

2 rnd

30'' h.p.

20'' hs

10 shoulder press 

10 lunges

5 pull up

emom 10'

1-3-5-7-9 set : 4 strict hspu

2-4-6-8-10 set : 8 kipping hspu

( int. 3 - 6 rep )

( sc. 1 - 3 rep )

for time

3 rnd

20 alternated db snatch

16 lunges.............................

directly into....

3 rnd

20 ba...

October 1, 2019

CROSSFIT

2 rnd

10 back squat

10 sit up

10 knees psuh up

10 swing kb

emom 10'

6 back squat @ 55 % 1 rm 

rest 5'

WOD 2 box race wars

amrap 7'

3 - 6 - 9 - 12 - 15 ecc.....

push up hr

american swing 24 / 16

wall ball

" accessory "

french press 3 x 12  rest 1'

CALISTHENICS

core : accumulate...

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