A. Every 2 minutes, for 16 minutes (4 sets) of: Station 1 – Dumbbell Shoulder Press x 8 reps Station 2 – Dumbbell Floor Press x 8 reps B. Five rounds for time of: 10 Burpees 10 Dumbbell Hang Cleans (22.5/15 Kg DBs) 10 Dumbbell Push Presses (22.5/15 Kg DBs) Motivation. Lavora duro in silenzio. […]
A. Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 3-5 reps @ 85% B. For time: […]
The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 80/55 Kg, RX = 60/40 Kg, Scaled = 40/30 Kg) Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 […]
A. Deadlift *Set 1 – 4 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90-95% *Set 4-5 – 6 reps @ 75-80% Rest 2 minutes between sets B. Complete as many rounds and reps as possible in 3 minutes of: (use dB or Ktb) 10 Alternating […]
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 15 Calories of Rowing/Skierg or Bike or 15 Burpees 12 Deadlifts (70/45 Kg) 9 Hang Power Cleans (70/45 Kg) 6 Shoulder to Overhead (70/45 Kg) Motivation. Fissare degli obiettivi è il primo […]
A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 60-70% Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 70-80% B. Amrap 12 min – LADDER UP 20/40/60/80/… Double Unders 5/10/15/20…Burpees Box Jump Over 5/10/15/20…Handstand Push Ups […]
A. Every 2 minutes, for 12 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds or Chest to Bar (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: L-Sit x 45-60 seconds (accumulated) B. For time: 50 Wall Ball 40 Toes to Bar […]
In onore della tragica morte dei tre VVFF della sezione di Alessandria (Antonio Candido – 31 anni, Marco Triches – 38 anni, Matteo Gastaldo – 42 anni), la CrossFit Community nazionale ha organizzato un #wod dedicato che si svolgerà in tutti i box d’Italia che decideranno di aderire. Per quest’anno lo faremo tutti mercoledì 20/11 […]
A. Take 20 minutes to build to today’s 1-RM Front Squat B. Three rounds for time of: 30 Box Jump (you can step up and step down) 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 90/65 Kg but athletes are encouraged to scale up such that the load is […]
A. Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Start at 70% and build to today’s heavy single. B. Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Burpees Over the Barbell (lateral) 10 Push Presses (60/40 Kg) Motivation. Chi ha un perché […]
