3 ROUNDS FOR TIME OF: 5 x Power Snatch 40/30kg 5 x L-Pull Up 10 x Squat Snatch 40/30kg 10 x Chest To Bar 15 x Snatch Balance 40/30kg 15 x Pull Up
(Leggi tutto...)WOD 09-01
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.
“GHETTO WOD” 06-01
DO THE THREE CIRCUITS AS FAST AS YOU CAN: 3 ROUNDS OF: 15 x Dips 20 x Sit Ups 25 x Push Ups 50m Walking Lunges 3 ROUNDS OF: 10 x Jumping Bar Muscle Ups 15 x Toe To Bar 20 x Pull Ups 50m Shuttle Run 3 ROUNDS OF: 5 x Hand Stand Push… Read more »
(Leggi tutto...)WOD 05-01
21 x Over Head Squat 40/30kg 30 x Double Under 21 x Sumo Dead Lift high Pull 40/30kg 30 x Double Under 21 x Thruster 40/30kg 30 x Double Under 15 x Over Head Squat 40/30kg 30 x Double Under 15 x Sumo Dead Lift high Pull 40/30kg 30 x Double Under 15 x Thruster… Read more »
(Leggi tutto...)WOD 04-01
STRENGTH: Weighted Pull Ups 5 – 5 – 5 – 5 – 5 5 Minutes REST 6 Minutes AMRAP of: Curtis P 50/35kg (1 Rep= Power Clean + L-Lunge + R-Lunge + Push Press)
(Leggi tutto...)WOD 03-01
5 ROUNDS FOR TIME OF: 12 x Hang Power Snatches 30/40kg 12 x Burpees 12 x Renegade Row + Push ups (Rep=L-arm + R-arm + Push up)
(Leggi tutto...)“THE FIRST WOD OF THE YEAR” 02-01-2012
3 ROUNDS FOR TIME OF: 20 x Push Up H/O 16 x Pull Up 12 x Front Squat 80/50kg 8 x Power Clean 80/50kg 4 x Split Jerk 80/50kg
(Leggi tutto...)WOD 30-12 “THE BEAR”
-5 ROUNDS FOR MAX LOAD – 7 SETS OF THE SEQUENCE: Power Clean Front Squat Push Press Back Squat Push Press N.B.: DON’T DROP THE BAR!! REST BETWEEN ROUNDS AS NEEDED
(Leggi tutto...)WOD 29-12
5 ROUNDS FOR TIME OF: 16 x Toe To Bar 24 x Rings Push Up 32 x Double Under
(Leggi tutto...)WOD 28-12
STRENGTH – WORK TO 3RM: Front Squat 5 MINUTES REST “KETTLEBELL SNATCH TEST”: As Many Reps As Possible in 10 minutes (Men KB 24kg, women KB 16 kg)
(Leggi tutto...)WOD 27-12
3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1 min Thruster 20/10 kg 1 min Sumo Deadlift High Pull 30/20 kg 1 min Box Jump 1 min Push Press 30/20kg 1 min Swing 24/16 kg 1 min REST
(Leggi tutto...)