Mese: Agosto 2024

HEAVY DAY – WEIGHTLIFTING

👉 SQUAT SNATCH
in 15’00
find your Heavy single of the day
BEGINNER : emom 15’ 2-3 squat snatch @ light WEIGHT

👉SNATCH DEADLIFT
every 2’00 x 5 sets
2 x 4 T&G @65% regular DL
3 x 3 T&G @75%

☀️W.O.D.
“ TUAREGH “

With a partner
10 RFT

10 synch push press
10 synch alt. pistol squat
100m partner run

cap time 25’

✔️ RX 60/40

☀️W.O.D.
HWPO x CrossFit.com

on a running clock

on the 0’00
for time
1-2-3-4-5-6-7-8-9-10
PULLUPS
FRONT SQUAT

on the 10’00
for time
21-15-9
TTB
HANG POWER CLEAN

on the 20’00
for time
3 RDS
10 BFB
10 THRUSTERS

cap time 26’00

RX 40/30

☀️ W.O.D.
“ GOLDRAKE “

4 RFT
42 DU
21 HSPU
12 OHS

cap time 15’

✔️RX 60/40

☀️W.O.D.
“ LINDA “

for time
10-9-8-7-6-5-4-3-2-1
DEAD LIFT @ 1,5 bw
BENCH PRESS @ bw
SQUAT CLEAN @ 3/4 bw