A. Strenght Front Squat – Every 2.00 minutes x 6 sets 5 reps at 75% of 1RM 4 reps at 80% of 1RM 3 reps at 85% of 1RM x2 sets 2 reps at 90% of 1RM 1 rep at 95% of 1RM B. “Open 21.3” For Time 15 Front Squats (45/30 Kg) 30 […]
12
Feb
Feb
11
Feb
Feb
“CFSZ meet R2OFF” In a Team of 3, in 31 minutes: AMRAP 7: 120 Wall Ball 9/6 Kg Max Clean and Jerks (60/40 Kg) 90 Wall Ball 9/6 Kg Max Toes to Bar 60 Wall Ball 9/6 Kg Max Thrusters (40/25 Kg) 40 Wall Ball 9/6 Max Pulls ups rest 3 Minutes AMRAP 6: rest […]
A. AMRAP 10: 10 Burpees 15 wall ball 9/6kg AMRAP 10: 35 Double unders 18 Dumbbell snatch 22.5/15kg Rest 2:00 AMRAP 10: 15 Kettlebell swing 24/16kg 15 Push up 15 Air squat
09
Feb
Feb
A. Every 2.00 minutes for 16 minutes (8 sets): 1 rep of Power Snatch+ Squat Santch (work touch and go) Start from 60% and find Heavy B. Three rounds for time: 21 Toes to bar 15 Hang power snatch 50/35kg 9 Strict handstand push up
08
Feb
Feb
A. Gymnastics EMOM 2.30 x 5 sets (12.30 minuti): 5-7 Ring/Bar Muscle Ups + 15metri Handstand Walk (or 8-10 Handstand Push Ups) B. Open Wod 20.1 10 Rounds for Time 8 Ground-to-Overheads (45/30 Kg) 10 Burpees over the Bar Time Cap: 15 minutes
07
Feb
Feb
A. Every 2.00 minutes for 16 minutes (8 sets): 1 rep of Power Clean + Squat Clean&Jerk (work touch and go) Start from 60% and find Heavy B. “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (70/45 Kg)
A. Strenght Deadlift – Every 2.00 minutes x 6 sets 5 reps at 75% of 1RM 4 reps at 80% of 1RM 3 reps at 85% of 1RM 2 reps at 90% of 1RM 1 rep at 95% of 1RM B. Open Workout 22.1 15′ AMRAP 3 wall walks 12 DB snatches 22.5/15 Kg 15 […]
05
Feb
Feb
A. Every 2:00 x 5: Push Press 5-4-4-3-3 reps Start from 65% 1RM B. Every 4:00 x 3 sets: 2 rounds of: 15 Wall Ball 9/6 Kg 10 Sumo Deadlift High Pull 40/30 Kg 5 Burpees over the Bar
Team Wod For time: 800m run as a pair or 50 Syncro Burpees 60 hang snatch 40/25kg 400m run as a pair or 25 Syncro Burpees 80 thruster 40/25kg 80 chest to bar pull up 200m run as a pair or 13 Syncro Burpees 60 front rack lunge 40/25kg 60 handstand push up 60 burpee […]
A. Every 2.00 minutes for 16 minutes (8 sets): 1 rep of Squat Snatch + Squat Snatch (work touch and go) Start from 60% and find Heavy B. Amrap 12’ 35 Double Unders 10 Toes to Bar 15 Overhead Squat 45/30 Kg
