Mese: Dicembre 2022

💥 metcon

” BROOKLYN BABY “

4 RDS
2′ MAX kcals cardio
2′ MAX bbjo
1′ MAX double unders

• rest 2′ –

💥metcon
” NO GOOD REASONS “

AMRAP 20′

20 partner wall ball
20 double DB box step over IGYG
10 / side OA KTB synchro thrusters

RX 2 x 20/15 | 1 x 24/16 | 9/6
SCL –》 weight : 2 x 15/ 10 | 1 x 16/12 | 6/3
–》 volume : 14-14-7

💥 metcon
” HARD TIMES “

for time

30 / 22 kcals
30 t2b
30 back rack alt. lunges

rest 1′

30 / 22 kcals
30 t2b
20 front rack alt. lunges

rest 1′

30 / 22 kcals
30 t2b
10 OH rack alt. lunges

RX 60 / 40
SCL –》 weight 30/20 – 35/25 – 40/30- 50/45
volume –》 20 t2b
skill –》 one leg t2b / ktc / supinated t2b

💥 metcon
” TELEVANGELISM “

4 Rounds x reps ( 19 mins )
1 ‘ max shuttle runs *
1′ max rope climb
1′ max hspu
1 ‘ max abmat situps
1′ rest

• 1 shuttle run = ( 10 + 10 mt )

movement skill scaling
half rope climb or pull to stand rope climb
elevated hspu or box pike pushup or pike pushup

💥WL

A. EMOM 10′
1 power snatch + 1 hip snatch + 1 ohs
use the haviest weight you can for each set

B. every 2′ x 5 sets
3 back squat
use the haviest weight for each set

💥 metcon
” GEAVAL “

3 RFT
2 burpees rmu
6 bjo
2 brp rmu
9 bjo
2 brp rmu
12 bjo
2 brp rmu
15 bjo
2 brp rmu
18 bjo

• rest 1′ after each rnd –

RX –》 as prescribed
SCL –》 volume : 1 BRMU
skill : banded strict rmu | 3 ring dips | 5 muscle up row

💥metcon
” REVERSE KISS “

amrap 16′
3 wallclimb + shspu face wall*
9 front squat
12 / 9 kcals cardio

• 1 wall walk + 1 shspu = 1 rep

RX 60 / 40
weight scaling 50 / 35 – 40 / 30
skill scaling 1 wall climb + 1 hspu | 1 box walk + 1 box pike pushup

💥 metcon
” CUORE “

FOR TIME

70 C2B
30 SNATCH

RX 60 / 40
SCL 40 / 30 | pullups / banded strict pullups

💥metcon
” WAY FOR HELL “

10 RFT
10 KTB SWING
10 BOX JUMP

RX 32 / 24 | 75 / 60
SCL 24 / 16 | 60 / 50

metcon
” THE GHOST by CrossFit.com “

6 RFT
1′ Kcals
1′ burpees target
1′ double unders
1′ rest

SCL SKILL –》 single unders
SCL VOLUME –》 4 / 5 RDS