💥 metcon
” HIPERDRIVE “
part 1
emom 10’alt.
even : kcals row
odd : 25 du
score is tot kcals !
rest 5′
part 2
for time
🏃♂️1600mt run
volume scaling 1000mt run
💥 metcon
” HIPERDRIVE “
part 1
emom 10’alt.
even : kcals row
odd : 25 du
score is tot kcals !
rest 5′
part 2
for time
🏃♂️1600mt run
volume scaling 1000mt run
💥metcon
” ECUADOR “
5 RFT
5 strict hspu deficit 10/7cm
10 ohs
15 t2b
cap time 15 ‘
RX 60 / 40
SCL –》 weight : 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20
skill : no deficit / elevated strict hspu / box pike pushups / pike pushups | one leg t2b alt. / ktc
volume : 3 – 7 – 9
💥 metcon
” SUPER CHARGED “
5 x 3′ ON | 1’30 OFF ( tot. time 21 ‘ )
15 / 12 kcal echo bike
10 BBJO 60 / 50
max ring complex in the time remaining*
*1 ring complex = 1 TTR + 1 RMU + 1 RING DIP
( 1 + 1 + 1 = 3 ) , non necessariamente UB
SCL –》 skill : solo RMU / low ring banded strict rmu + strict dip
volume : 6 – 7 – 8 bbjo ( se non ho alme o 1.20 per i ring complex scalo kcals e/o bbjo )
CrossFit Recco - via Dei Giustiniani 10/16 - Recco
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