Mese: Marzo 2023

💥metcon
” SKYDIVE “

every 5′ x 4 rds
15 / 11 kcals
150 double unders
15 / 11 kcals

SCL –》 volume : 10 / 100 / 10
skill : single unders

💥 metcon
” LIPS OF WINE “
in 14 ‘
50 c2b
40 wb shots
30 ktb snatch alt.
20 rmu
max du in the time remaining

RX 24/16 | 9/6
SCL –》 weight : 16/12 | 6/3
skill : pullup / banded strict pullup | banded strict rmu / ring dips

💥metcon
” THREE LITTLE BIRDS “

Part A
AMRAP 5′
max burpees target 15 cm

• immediately *

part B
AMRAP 10′ – ladder +2
2 TTR
2 DB step over box ( any style )
4
4
6
6
……..

RX 2 x 20 / 15
SCL weight –》 2 x 15 / 10 or less
skill –》 one leg ttb / ktc

💥metcon
” NANCY | CF GIRLS “

5 RFT
400mt run
15 OHS

RX 43 / 30
SCL weight –》 35 /25 – 30/20 – 20/15

” MONSTER CHIPPER “
FOR TIME

30 DEVIL PRESSES
60 REGULAR BURPEES
120 AIR SQUAT
2K ROW

RX 2 x 20/15
SCL 2 x 15/10
volume –》 20-40-80- 2k

💥 metcon
” 300 in BOLGIA “

for time

25-20-15-10-5

T2B
alt. pistol squats
ring dips

SCL –》 volume : 20-16-12-8
skill : one leg t2b / ktc / supinated t2b | banded atrict ring dips | assisted pistol squat / box pistol squat / reverse lunges

💥 metcon
” LE SUORE “
every 2′ x 30mins ( 3 RDS )
A . 30 / 22 kcals
B. 15 BBJO
C. 20 pw sn
D. 15 RMU
E. rest

RX 40 / 30
SCL –》 weight : 35 / 25 – 30 / 20 – 20 / 15
skill : burpees box step over | seated banded strict rmu
volume : 1.30″ ON – 30″ OFF

💥 metcon
” CONSENSE “

amrap 4′ | ladder + 5 reps each rnd
5 hpc
5 hspu

• rest 1′ –

amrap 4′ | ladder + 5 reps each rnd
5 stoh
5 c2b

• rest 1′ –

amrap 4′ | ladder + 5 reps each rnd
5 front squat
5mt hsw

RX 60 / 40
SCL –》 weight : 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20 or less
skill : elevated hspu / box pike pushup / pike pushup | wall walks | pullup / banded strict pullup

💥 metcon
” SUB 23.3. “

amrap 14′
10 devil presses
30 wb shot
70 du

RX 2 x 20/15 | 9/6
SCL 2 x 15/10 | 6/3 | su x 2