maggio 30, 2019
- Push-jerk
- 3 – 3 – 3 – 3 – 3
- On a 12 minutes clock:
- Five rounds of:
- 1 rope climb
- 10 power snatch (43/30)
- 12 pull-up
- Then…
- 1 Squat snatch for load
maggio 29, 2019
- 6 rounds for quality
- 30s work/30” rest of:
- 1: max overhead
- Plate hold
- 2: slow alt. Crunch
- 3: max handstand hold
- On a running clock
- For reps and time:
- 0.00 to 2.00
- 20 calories row
- Max power snatch (43/30)
- 2.00 to 4.00: rest
- 4.00 to 6.00:
- 20 burpees
- Max clean & jerk
- (60/40)
- 6.00 to 8.00: rest
- 8.00 to 10.00:
- 20 box jump over
- Max power clean
- (70/47,5)
maggio 28, 2019
- 5 rounds for reps:
- 1 min. Max strict pull-up
- 1 min: max air squat
- 1 min max bar/ring dip
- 2 min rest
- AMRAP in 9 minutes:
- 10 DB overhead
- walking lunges L (20/15)
- 10 burpees
- 10 DB overhead
- walking lunges R (20/15)
- 10 toes to bar
maggio 27, 2019
- CrossFit Total
- Back squat, 1 rep
- Shoulder press, 1 rep
- Deadlift, 1 rep
- One 8-min set for
- each movement
- 2 minutes rest
- between setsl
- 8 rounds
- (30s work / 15s rest)
- interval training
- For max reps of:
- Odd: medball thrusters
- (9/6)
- Even: medball sit-up
maggio 26, 2019
- EMOM 16 min:
- 1: 8 strict pull-up
- 2: 15 V-up
- 3: 15 hip-thrust
- 4: 10 kippin pull-up
- Complete as many rounds as possible in 12 minutes of:
- 1 squat snatch (60/40)
- 3 clean and jerk (60/40)
- 30 double-unders
maggio 24, 2019
- AMRAP in 6 min of:
- Run 50 mt
- 7 squat jump
- 5 walk the floor
- The lyon:
- 5 rounds, each for time of:
- 7 squat clean (75/50 kg)
- 7 shoulder-to-overhead
- 7 burpee chest-to-bar pull-up
- Rest 2 minutes between rounds.
- (CT 35 min)
maggio 23, 2019
- 5 minutes for each movement
- For max load:
- Clean
- (power or squat)
- Bench press
- Overhead squat
- Rest 3 minutes between sets
- 3 rounds for time of:
- Row 250 meters
- 21 dumbbell thruster
- (15/10 kg dbs)
- 12 chest-to-bar pull-up
- (CT: 9 min)
maggio 22, 2019
- EMOM 12 min of
- 12/11/10/9/8/7/6/5/4/3/2/1
- Deadlift @ 70% 1RM
- Complete as many
- rounds as possible
- in 20 minutes of:
- 12 box jump (60/50)
- 12 one-arm OH squat
- (20/15 kg DB)
- 20 medball sit-up (12/9)
maggio 21, 2019
- EMOM 12 min:
- Odd: 12 medball clean
- Even: 20 push-up
- On a 19-minute clock
- 5 rounds of:
- 1 min of kettlebell snatch
- (24/16)
- 1 min of sit-ups
- 1 min of walkin’ lunges
- 1 min rest
maggio 20, 2019
- EMOM 18 min
- 1) 12 ring/bar hip thrust
- 2) max elephant plank
- 3) 8/10 strict toes to bar
- for time:
- 21 Dumbbell front squat
- (20/15 kg dbs)
- 21 pull-up
- 15 DB front squat
- 15 chest to bar pull-up
- 9 DB front squat
- 9 muscle-up
- (CT13 min)
maggio 19, 2019
- EMOM 16 min:
- 1: 12/9 cal row
- 2: 12 GHD sit-up
- 3: 12 SDHP (40/27,5)
- 4: 2 rope climb
- Set a clock for 12 minutes
- And complete:
- 1 minute of burpees box jump over
- 1 minute of ground to overhead (60/40)
- 2 minutes of burpees box jump over
- 2 minutes of ground to overhead (60/40)
- 3 minutes of burpees box jump over
- 3 minutes of ground to overhead (60/40)
maggio 17, 2019
- Four Rounds for reps:
- - 30s DB side plank (r)
- - 30s DB side plank (L)
- - 30s DB renegade row
- - 30s DB frog stand
- - 60s rest
- 5 rounds for time of:
- Run 400 meters
- 15 deadlift (100/65 kg)
- 30 push-up
- (CT: 30 min)