Categoria: WOD

💥metcon
” ECUADOR “

5 RFT
5 strict hspu deficit 10/7cm
10 ohs
15 t2b

• rest 1′ –

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 )

💥 metcon
” GEAVAL “

for time

8 devil presses
25 T2B
35 CO
16 alt. step suite case db lunges

rest 2′

8 DB devil presses
25 T2B
35 CO
16 alt. step DB FR lunges

rest 2′

8 DB devil presses
25 T2B
35 CO
16 alt. step DB OH lunges

time cap 20′

RX 2 x 22.5 / 15
SCL –》 weight : 2 x 15 / 10 or 1 x 15 / 10
skill : one leg T2B / KTC | DU or 2 x SU
volume : 6 DP – 20 T2B – 25 CO

💥metcon
” HEAVY RINGS “

wearing vest
10 RFT
200mt run
3 rmu

cap time 25′

SCL –》 no vest / low ring banded strict ring muscleup
volume –》 1 -2 rmu

💥metcon
” CROSSFIT HERO WOD | DT “

5 RFT
12 deadlift
9 hang power cleans
6 stoh

time cap 15′

RX 70 / 47
SCL –》 weight : 60 / 40 – 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20
volume : 4 rds

💥 metcon
” CFG 2018 | COMPLEX FRAN “

for time
7 bmu
7 c2b
7 pullups
21 thrusters
5 bmu
5 c2b
5 pullups
15 thrusters
3 bmu
3 c2b
3 pullups
9 thrusters

time cap 10′

RX 40 / 30
SCL –》 weight : 35 / 25 – 30 / 20
skill : banded bmu / c2b / strict pullups

volume : 5-5-5 / 3-3-3 / 1-1-1

movement : 14 pullups + 7 jump box bmu / 10 + 5 / 6 + 3

💥metcon
” HERO WOD |MR JOSHUA “

5RFT

400mt run
30 ghd situps
15 DL

cap time 30′

HERO 115 / 75
SCL 100 / 70 – 80 / 55

volume scaling 4 rds

” CrossFit girl | AMANDA”

FOR TIME

9 – 7 – 5

ring muscle up

squat snatch

time cap 10′

RX 61/43

SCL weight :50/35 – 40/30 – 35/25 – 30/20

skill : low ring banded strict muscle up

💥metcon
” FORTITUDE by Bergeron “

EMOM 30 alt.
even : 15 / 12 kcals row
odd : 15 burpees target 15 cm

score is total reps–》 kcals + burpees ( total amount is 450 / 360 )

• se uscite dall EMOM scalate kcaks e burpees e continuate

volume SCALED –》 potete scegliere di togliere 3-5 kcals o 3-5 burpees o entrambi , lo score è sempre il totale delle reps effettuate !

BUON FERRAGOSTO A TUTTI !