Categoria: WOD

💥 metcon
HEAVYDAY

A. EMOM 10′
1 SQUAT CLEAN + 1 SPLIT JERK

• use the haviest weight you can for each set

B. 7RFT
7 hang power clean
7 thrusters
7 stoh

• usa sets più lunghi possibile
  RX 30/20
  SCL 20/15

Metcon

” NOODLES “

for time

with a partner

1000t row IGYG

100 ktb swing | resting partner hang from pullup bar

100 boxjump IGYG

100 pushups | resting partner in plank position

1000mt row IGYG

RX 24/16

SCL 16/12 | box step ups | knee pushups

💥 metcon
” DOROTHY’ S REVENGE “

for time
33-27-21-15-9
c2b
kcals row
hps

• 1′ rest after each rnd

RX 40 / 30
SCL –》 weight : 35/25 – 30/20 – 20/15
volume : 27-21-15-9-3
skill : pullup / banded strict pullup

💥metcon
” CORAZON “

in 20′

part 1
amrap 12′
20 alt. step db lunges *
10 shuttle runs**

part 2
EMOM 8′ alt.
ODD : max du
EVEN : max kcals

• suite case carry , ogni 10 step cambio direzione
  ** 1 shuttle run = 7,5mt + 7,5mt

RX 2 x 20 / 15
SCL 2 x 15 / 10 or less

💥 metcon
” NO GOD “

4 x 4′ ON | 2′ OFF
30 bar facing burpees
20 hspu
max pistols squat in the time remaining

• score total reps !

SCL –》 skill : elevated hspu / box pike pushup / pike pushup | assisted pistol squat / MB box stepup / reverse lunges

volume –》 25-20 BFB , 15-10 hspu

💥metcon
” FRESHNESS “

3 RFT
10 mt hsw
20 kcals bike
30 alt. db snatch
40 ghd situps

RX 1 x 22.5 / 15
SCL –》 weight : 1 x 15 / 10 or less
skill : wall – box – quadruped shoulder tap | ghd to parallel – plate filly situps – abmat situps

💥 .metcon
” CrossFitpedia “

for time

120 wb shot
20 rmu
20 c & j

RX 60 / 40
SCL –》 weight : 50/35 – 40/30 – 35/25 -30/20 – 20/15 | MB 6/3
skill –》 seated strict rmu / strict ring dips
volume 100 -15 -15

💥metcon
” TRES HERMANOS “

4 RFT
400mt run
21 / 16 kcals bike erg
15 burpees bjo

rest 1 : 1

SCL –》 box step over

💥metcon
” FATAL LINE “

amrap 20′
5 front squat from floor
10 c2b
15 pushups

• every 3 rds 10 pistol + 50 du

RX 70/50
SCL –》 weight : 60/40 – 50/35 -40-25
skill –》 pullup / strict banded pullup | knee pushups | single unders | assiste pistol or weighted box stepup

💥 metcon
” BLOOD & SNOW “

5 RDS x 3′ ON | 1’30 OFF
24 / 18 kcals ski
18 – 16 – 14 – 12 – 10 hspu
max kcals echo bike o du o shuttle run

volume scaling 24 / 18 kcals | 14-12-10-8-6
skill –》 elevated hspu or box pike pushup or pike pushup