29.09.2018
Warmup
mobility
team wod x 3
amrap 20′
partner 1 : 400mt bike
partner 2 : hold in plank on rings
partner 3 : alternating posterior lunges 1 ktb in front rack
when the partner 1 finish him distance , unlock partner 2 & 3.
Partners rotate between the exercises.
score is total posterior lunges in 20 mins
28.09.2018
Warmup
mobility
core training
E2MOM 10′
3 DL + 5 SEATED BOXJUMP 60/50
( dl up to 85% )
3 RFT
avanzati
10 hang pw cl *60/40 **50/30
15-12-9 c2b / pullup
principianti
10 pw cl 20/15
15-12-9 ring row
27.09.2018
Warmup
mobility
FOR TIME
avanzati
2 RDS
200 mt run
10 burpees toes to bar / knee to chest
10 burpee no pushup on 2 dumbell GTOH @15/10 – 12.5/8
50 DU / 150 SU
20 thrusters 2 dumbell ( same weight )
— rest 5′ bts —
principianti
200 mt row
10 burpees knee to chest
10 burpee no pushup on 2 dumbell GTOH @10/8 – 8/5
100 single under
10 thrusters 2 dumbell ( same weight )
— rest 5′ bts —
26.09.2018
Warmup
core training
FOR TIME
avanzati
50 – 40 – 30
wall ball 9/6
american swing *24/16 **16/12
double under / single under (x 3)
principianti
30 – 20 – 10
wall ball 6/3
russian swing 16/12
single under
25.09.2018
Warmup
mobility
1 – EMOM 10′
1 PW CL + 1 HANG PW CL @ 80%
2 – TIME CAP 12′
avanzati
27 – 21 – 15
2 KTB THRUSTERS *16/12
BURPEES BOXJUMP 60/50
principianti
21 – 15 – 9
2 KTB THRUSTERS *16/12
BURPEES STEP UP BOX 60/50
IN THE TIME REMAINING MAX REPS THRUSTERS
24.09.2018
Warmup
mobility
1 – STRENGHT
FRONT SQUAT ( from rack )
12-10-8-6-6
2 – amrap 15′
avanzati
10 double dumbell DL *22,5/15 15/10
20 air squat
30 back step lunges
principianti
10 double dumbell DL 12,5/8
15 air squat
20 back step lunges
22.09.2018
Warmup
mobility
core training
HEROES WOD “WHITTEN”
Avanzato
5 ROUND For Time
22 KETTLEBELL SWING 24/16
22 BOX JUMP
400 MT RUN
22 BURPEES
22 WALL BALL 9/6
Rrincipianti
3 ROUND For Time
22 KETTLEBELL SWING 6/8
22 STEP UP
200 MT RUN
22 HALF BURPEES
22 WALL BALL 3
21.09.2018
Warmup
mobility
core training
tecnica jerk
3 x 3 tall jerk
3 x 3 jerk balance
3 x 3 squat jerk
*empty bar
FOR TIME
avanzati
21 burpees
4 macho man*40/30 **30/20
15 burpees
2 macho man
9 burpees
1 macho man
1 macho man =3 pw cl+3 fr sq+3 stoh U.B.
principianti
21 burpees
1 machoman 20/15
15 burpees
1 machoman
9 burpees
1 macho man
20.09.2018
Warmup
mobility
core training
3 x 15 plate sit up
1- EMOM 10′ WL
even: 1 pw sn + 1 hang sq sn + 1 sq sn *40/30 **30/20
odd: 10 boxjump 60/50
2- 3 round for time
avanzati
10 power snatch *40/30 **30/20
20 american swing *24/16 **16/12
400 mt run
principianti
10 dumbell snatch alternati ( peso tra 8-10 )
20 russian swing ( peso tra 6-12 )
200 mt run
19.09.2018
Warmup
mobility
1- weightlifting
EMOM 7′
1 CLEAN COMPLEX
( 1 pw cl + 1 fr sq + 1 push jerk )
find your heavy set
2- amrap 7′
avanzati
11 push press *50/30 **40/25
30 du / 90 su
principianti
11 push press 20/15
30 su
CrossFit Recco - via Dei Giustiniani 10/16 - Recco
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