Mese: Luglio 2024

☀️W.O. D.

“ MIND OFF “

amrap 12’

5 UB power clean T&G
10 T2B
15/12 kcal echo bike

✔️RX 50/35

CROSSFIT TOTAL II

sum of the best of each lift
CLEAN
BENCH PRESS
OVERHEAD SQUAT

☀️Metcon

“CONTROVERSY”

For time: 30-20-10
Burpee Over the Bar
Power Snatch
Chest to Bar Pull-up

🧭 Cap time: 12:00

✔Rx: 40/30

☀️W.O.D.

“DON’T STOP THE MUSIC”
with a partner

Every 5:00 x 5 Rounds
30 TTR (IGYG)
10 Sync alt. DB Devil Cleans
8 Sync DB Front Squats
6 Sync DB Push Presses
4 Rope Climbs

Score: Il tempo del Round peggiore

✓RX: 2×22.5/15

☀️ W.O.D.

“ VELA & MOTORE “

2000m Row
2000m Run

cap 30’

☀️W.O.D.
“ EXIT “

5 x 3’00 ON | 2’00 OFF
18-15-12-9-6 HSPU
10 shuttle run *
Max kcals in the time remaining

• 1 SR = 7,62 + 7,62mt
  score is total calories

☀️W. O . D .
“ FAR FROM PARADISE “

3 RFT

100 DU
12 pullups
9 C2B
6 T2B
rest 1’00
12 deadlift
9 front squat
6 STOH

cap 17’00

✔️RX 🚺50 🚹70

💥 W.O.D.
” BULLDOG “

for time

800mt run
21 floor / bench press
21 DB box step ups
600mt run
15 floor / bench press
15 DB box step ups
400mt run
9 floor / bench press
9 DB box step ups

cap time 25′

✔RX floor ♀️ 50 ♂️ 70 | 2 x 22,5 / 15

☀️W.O.D.
“ MALACORE “

for time
4 rope climb
10 strict HSPU
25 GHD / ABMAT sit ups
3 rope climb
10 strict HSPU
25 V – UPS
2rope climb
10 strict HSPU
25 GHD / ABMAT situps
1 rope climb
10strict HSPU
25 V-UPS

cap time 20’

💥W.O.D.
” HARRIS “

5 x 2’00 ON | 2’00 OFF

10/7 kcals
8 BMU
max HANG CLUSTERS in the time remaining !

✔RX ♀️30 ♂️45
✔MASTER ♀️ 30 ♂️ 45 | 5 BMU
✔SCL ♀️25-20 ♂️ 35-30 | 4 BMU