WOD

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

☀️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’