21 – 15 AND 9 REPS FOR TIME OF: Clean 80/50 kg Weighted Ring Dip 20/10 kg
(Leggi tutto...)WOD 12-03 “Heavy Elizabeth”
Workout of the day
WOD è l’acronimo di “Workout of the Day”. È il programma di allenamento proposto dal coach nei box di CrossFit. Se non riuscirai sempre a seguirlo alla lettera, per via dei carichi, della resistenza necessaria o della tua capacità tecnica, non preoccuparti! Il coach serve a questo: avrà cura di cucirti addosso il WOD giusto per te, che ti faccia sentire a tuo agio e ti permetta di migliorare le tue prestazioni in sicurezza, un passo alla volta.
WOD 11-04
5 ROUNDS FOR TIME OF: 40 x Double Under 20 x Sumo Deadlift High Pull 30/20 kg 10 x Burpee Tuck Jump
(Leggi tutto...)WOD 10-04 “Angry Birds”
FOR TIME: 6 x Turkish Get Up (6 Left+ 6 right) 24/16 kg 12 x Squat Clean 75/50 kg 18 x Push Press 75/50 kg 24 x Weighted Pull Up 12/8kg 30 x Double Kettlebell Snatch 16/12 kg 36 x Toe To Bar 42 x Over Head Walking Lunge 20/10 kg 150/100 m Farmer Walk… Read more »
(Leggi tutto...)WOD 06-04 “Chipper Bye Bye”
30 x Push Press 40/30 kg 15 x Kettlebell Roll Up 16/12 kg 30 x L- Pull Up 15 x Curtis P 40/30 kg 30 x Knee to Elbow 15 x Kettlebell Burpee 24/16 kg 30 x Ring Push Up 15 x Chest To Bar 30 x Sumo Deadlift High Pull 40/30 kg 150 x… Read more »
(Leggi tutto...)WOD 05-04
AS MANY ROUNDS AND REPS AS POSSIBLE IN 18 MINUTES OF: 6 x Hand Stand Push Up 12 x Kettlebell Snatch (6 left arm + 6 right arm) 24/16 kg 18 x Air Squat
(Leggi tutto...)WOD 04-04
STRENGTH – WORK UP TO 3 RM OF: Front Squat 5 MINUTES REST 5 MINUTES AS MANY REPS AS POSSIBLE OF: Squat Clean to Thruster 60/40 kg
(Leggi tutto...)WOD 03-04 “Rabbit’s Heart”
3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ Power Clean 50/35 kg 1′ Burpee 1′ Russian Swing 32/24KG 1′ Box Jump 70/60 cm 1′ Wall Ball 10/6 kg 1′ REST BETWEEN ROUNDS
(Leggi tutto...)WOD 02-04 “Don’t spit in the dish where you eat”
21 – 15 – 9 REPS FOR TIME OF: Snatch 60/40 kg Ring Dip
(Leggi tutto...)WOD 30-03 “Compassion is the key”
WORK UP TO 3RM OF: Thruster 5 MINUTES REST 8 MINUTES AS MANY ROUNDS AS POSSIBLE OF: 10 x Toe To Bar 10 x Swing 24/16 kg
(Leggi tutto...)WOD 29-03
5 ROUNDS FOR TIME OF: 5 x Snatch Grip Push Press 40/30 kg 10 x Snatch Balance 40/30 kg 15 x High Hang Squat Snatch 40/30 kg
(Leggi tutto...)