Mese: Giugno 2024

💥 W.O.D.
” LOWLANDS AFFAIR “

amrap 14′
3 wall walks
9 box jump over
12 toes to bar

💥 W.O.D.

” MOSAIC “

6 x 2’00 ON | 1’00 OFF
12 ring dips
7 burpees target 15cm
max meters DB OA walking lunges *

1* rnd suite case carry R
2* rnd front rack carry R
3* rnd OH carry R
4* rnd suite case L
5* rnd front rack L
6* rnd OH rack L

HEAVY DAY

➡️ 5’ squat snatch
Then

in 15’
2 x 3 D&G @60%
2 x 3 D&G @70%
1 x 2 D&G @80%
1 x 1 @ 85%
1 x 1 @ 90%
then
*se e’ il giorno giusto vai avanti fino alla HEAVY SINGLE. OF THE DAY

➡️ 5’ squat clean & split jerk
Then

in 15’
2 x 3 D&G @60%
2 x 3 D&G @70%
1 x 2 D&G @80%
1 x 1 @ 85%
1 x 1 @ 90%
then
*se e’ il giorno giusto vai avanti fino alla HEAVY SINGLE. OF THE DAY

💥 W.O.D.
” REVERSE JACKIE “

for time

30 pullups
50 thrusters
1k row

cap 12′

💥 W.O.D.
” EQUINOX “

for time

800m run
8 C&J ( any style )
600m run
6 C&J
400m run
4 C&J
200m run
2 C&J

cap 15′

💥W.O.D.
” CROSSFIT.COM “

EMOM as long as possible
3 burpees target
7 C2B
11 WB SHOTS @9/6

cap 15′

☀️HEAVY DAY

POWER CLEAN & PUSH JERK
2 x 3 D&G @ 75%
6 x 2 D&G @ 85%

CLEAN DEADLIFT
2 x 3 @70%
2 x 2 @80%
2 x 2 @90%

💥 W.O.D.
” WIND PARADE “

every 2′ x 8 RDS alt.
P1 –》 200m MB run 9/6 + max reps TTR
P2 –》15 DL + max reps wall walks

FLOW –》 ogni 2’00 invertire i ruoli

☀️W.O.D.
“ H – AMANDA “

9-7-5
RMU
SQUAT SNATCH

cap 15’

💥W.O.D.
” BLU REEF ”

every 7′ x 4 RDS
1000m ROW
400m RUN
max meters burpees broad jump in the time remaining

• score = meters bbj