20/09/2017

Chin up

Weighted 4 x 5

Wod

emom 12 min

1) 1/2 Rope climb

2)10/12 ohs 40/25 kg

3)10/12 Hspu

Cash out

600/1000 run

19/09/2017

Shoulder press

with dumbell 4 x 8

Wod

100 du

24 c2b

15 Power clean

75 du

18 c2b

12 P clean

50 Du

12 c2b

9 P Clean

Cash out

Stretching

18/09/2017

Thrusters from Rack

4 x 6

with specific warm up 1 x 10 only barbell

1 x 8 light weight

Ps; For endurance programme do it like an Emom: 1- 10 rep,2- 8 rep, from 3 to 6 – 6 rep

Wod 

Loredo

6 Rounds

24 Squats

24 Push ups

24 Walking lounges/lforward lounges

400 m Run

Cash out

100 AB-mat sit ups

https://journal.crossfit.com/article/loredo-2

17/09/2017

Dumbell step up on box

4 x 5 (each leg)

Deadlift

3 x 8

Wod

In team of 2

30 ‘ Amrap

50 dumbell thrusters

200 m run

50 t2b

200 m run

50 A swing

200 m run

50 cal row

200 m run

50 syncro Burpees

Dividere le 50 rep in due, la corsa e i burpees da fare in squadra.

Stretching

16/09/2017

Big WOD on Saturday

Emom 15 min

1-5 ) 2 snatch 60/40 kg

6-10)3 clean & Jerk 60/40 kg

11-15)4 Thrusters 60/40 kg

5 min rest

Amrap 6 min 

15 wall ball

10 box jump

5 bar or ring mu

3 min rest

3 min amrap 

5 hspu

5 t2b

Ps* il peso dell’emom è indicativo. Usare un peso con il quale si puo lavorare bene tecnicamente e tenere il ritmo.

STRETCHING

15/09/2017

Row

I go you go

6 x 250 m

Wod

Randy

75 power snatches 35/25 kg

Cash out

Work 5 min on bar/ring mu.

13/09/2017

Back squat

3 x 8

Wod

4 x

Every 3 min do

4/2 Muscle up (6/4 c2b;pull up)

8 dumbell snatch 32/20 kg

12 burpees jump over the box 70/60 cm

Cash out

3 x 4 l-sit pull up

12/09/2017

Strict Hspu

4 x 5

Wod

Tabata pull ups

Tabata Push ups

Tabata sit ups

Tabata Squats

Cash out

3 x 15 Bull appart

11/09/2017

Wod

In team of three, for time:

1500 m Row (alternate every 250 m)

120 A Swings(alt every 15 reps) 24/16 kg

90 Alternate jumping Lunges(alt every 10 reps)

60 box step-over with 2 dumbell(alt every 10 reps)

1500 m Row

120 A Swings

90 Alternate jumping lounges

60 box step-over with 2 dumbell

1500 m row