Categoria: WOD

💥metcon
Crossfit HERO WOD | ” HOLLEYMAN “
30 RFT

5 wb shot
3 hspu
1 pw cl

time cap 30′

RX 100 / 70 | 9/6
SCL –》 weight : 90 / 60 – 80 / 55 – 70 / 50 or less | 6 / 3
skill : elevated hspu / box pike pushups

💥 metcon
” KATUN ”

for time

200 double unders
then
12 rmu
6 power cleans
10 rmu
5 pw cl
8 rmu
4 pw cl

time cap 15′

RX 70 / 50
SCL weight –》60 / 40 – 50 / 35 – 40 / 30 or less
skill –》 single unders x 2 | 12-10-8 banded strict rmu

💥 metcon
” LOSE MY BREATH “

every 3′ x 4 sets
200mt run
8 OHS
250 / 200mt row

RX 60 / 40
SCL 50 / 35 – 40 / 30 – 35 / 25 – 30 / 20

• la prima rep deve essere uno squat snatch !!! NO FAIL !!!
  ** dovete avere SEMPRE almeno 30″ di rest , altrimenti scalate i metri sul row a 200 / 150

💥metcon
” HEAVY CROSS “

amrap 20′
with a partner
8 synch DB hang split snatch R
8 synch DB facing burpees
8 synch DB hang split snatch L
16 partner wall ball shot 9/6

RX 32 / 22.5
SCL 22.5 / 15 – 20 / 12.5 – 17,5 / 10 – 15 / 8 | 6/3

💥 metcon
” GYMNASTIC CHIPPER | CFG23 AGE GROUP”

for time
15mt hsw ( 7,5 + 7,5 )
30 box jump
30 ghd situps
30 pistol
30 ttb
30 pistol
30 ghd situps
30 box jump
15mt hsw ( 7,5 + 7,5 )

cap time 15′

volume scaling –》 5 -10 mt hsw , poi tutto in base 20
hsw –》 30 tap shoulders
assisted pistol / reverse lunges
abmat situps

💥metcon
” CREAM & SODA “

4 x 4′ ON | 2′ OFF
15 C2B
15 – 12 – 9 – 6 deadlift
max kcals bike

RX 100 / 70
SCL 90 / 60 – 80 / 55 – 70 / 50 – 60 / 40
skill –》 pullups / banded strict pullups

💥 metcon
” REQUIEM “

amrap 10′
9 BFB
7 hang power snatch
5 hspu

RX 40/30 | def hspu 10/7cm
SCL 35 /25 – 30/20 | ELEVATED Hspu / box pike pushups / pike pushups

💥metcon
” INDIAN OUTLAW”

for time
1600mt run
100 burpees boxjump overs

time cap 20′

volume scaling –》 1200mt run | 75 BBJO

💥 metcon
” STRAIGHT TEQUILA NIGHT “

in 20′ ( A + B )

part 1 ( 15′ )

AMRAP 3′
10 DUCO
10 wall ball shots

rest 1′

AMRAP 3′
10 C2B
10 C & J ( any style )

rest 1′

AMRAP 3′
10 DUCO
10 C & J

rest 1′

AMRAP 3′
10 wall ball shots
10 C2B

score is total reps

immediately….
Part 2
in 5′ find 1RM thruster from floor

RX 12 /9 | 40/30
SCL 9/6 – 6 /3 | 35/25 – 30/20
skill –》 pullup / banded strict pullup
2 x CO | 1 x DU |3 x SU

💥 metcon
” NEON MOON “

5 x 3’00 ON | 1.30 OFF

250 / 200 mt row
10 strict hspu
max rope climb

SCL –》 skill : elevated SHSPU / box pike pushups / pike pushups | half rope climb

volume : 8 SHSPU