3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ Sumo Deadlift High Pull 30/20 kg 1′ Box Jump 60/50 cm 1′ Rings Dip 1′ Wall Ball 10/6 kg 1′ Squat Clean 30/20 kg 1′ Burpee Pull Up 1′ REST
(Leggi tutto...)WOD 14-05 “Povera Italia”
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 11-05 “Pride is Forever”
AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES OF: 10 x L-Pull Up 20 x Swing 24/16 kg 30 x Double Under
(Leggi tutto...)WOD 10-05
30 x Power Snatch 40/30 kg 50 x Sit up 30 x Thruster 40/30 kg 50 x Hollow Rock 30 x Squat Clean 40/30 kg 50 x Superman 30 x Sumo Deadlift High Pull 40/30 kg 50 x Grasshopper
(Leggi tutto...)WOD 09-05 “The World on Your Shoulder”
STRENGTH – WORK UP TO 3 RM OF: Jerk 5 MINUTE REST AS MANY METERS AS POSSIBLE IN 5 MINUTES OF: Over Head Carry Barbell 60/ 40 kg
(Leggi tutto...)WOD 08-04
3 ROUNDS FOR TIME OF: 10 x Handstand Push Up 20 x Toe to Bar 10 x Rings Dip 20 x Pull Up 10 x Burpee 20 x Box Jump 60/50 cm
(Leggi tutto...)WOD 07-04 “Control yourself”
AS MANY REPS AS POSSIBLE IN 18 MINUTES OF: 1 x Snatch 60/40 kg 1 x Round of Cindy (5 x Pull up, 10 x Push up, 15 x Air Squat) 2 x Snatch 60/40 kg 1 x Round of Cindy (5 x Pull up, 10 x Push up, 15 x Air Squat) 3 x… Read more »
(Leggi tutto...)WOD 04-05
AS MANY ROUNDS AND REPS AS POSSIBLE IN 20 MINUTES OF: 10 x 1 Arm Barbell Snatch 30/20 kg (alternating arms) 20 x Rings or Bar 1 Arm Row (alternating arms) 30 x 1 Legged Squat (alternating legs)
(Leggi tutto...)WOD 03-05 “Ignite Your Fire”
FOR TIME: 10 x Squat Clean to Thruster 60/40 kg 15 x Burpee Box Jump 20 x Sumodeadlift High Pull 60/40 kg 25 x Shoulder to Over Head 60/40 kg 30 x Power Clean 60/40 kg 35 x Toe to Bar 40 x Front Squat 60/40 kg
(Leggi tutto...)WOD 02-05 “Belief”
30 – 20 AND 10 REPS FOR TIME OF: Handstand Push Up Pull up Over Head Squat 40/30 kg AT THE END OF EACH ROUND DO 50 Double Under
(Leggi tutto...)WOD 30-04
8 ROUNDS FOR TIME OF: 3 x Clean & Jerk 85% 1RM 6 x Windmill 24/16 kg (6 reps Left arm + 6 reps Right arm) 12 x Swing 24/16 kg
(Leggi tutto...)