maggio 31, 2022
- Five Rounds of:
- 20s squat thrust
- Rest 10s
- 20s floor wipers
- Rest 10s
- 20s medball russian twist
- Rest 30s
- CrossFit “Girls”
- Benchmark workout
- “Nancy”
- Five rounds for time of;
- 400 mt run
- 15 overhead squat
- (♂43 kg, ♀30 kg barbell)
- Time cap: 18 minutes
maggio 30, 2022
- Eight rounds for load:
- Every 100s
- Hang-squat clean, 3 reps
- Eight rounds For time:
- 6 Strict pull-up
- 20 double under
- 16 one-arm DB push-press
- (♂22,5 kg, 1215 kg DB)
- Switch arm after 8 reps
- Time cap 13 minutes
maggio 29, 2022
- Six rounds for reps of:
- 30s DB bench press
- Rest 20s
- 30s 2 Dbs walking lunges
- Rest 20s
- 30s renegade row
- Rest one minute
- AmRap in 9 minutes of:
- 15 clean & jerk
- (♂60 kg, ♀40 kg barbell)
- 30 air squat
- 15 handstand push-up
maggio 27, 2022
- “Open 19.5”
- Workout
- For Time
- 33-27-21-15-9 reps of:
- Thruster
- (♂43 kg, ♀30 kg barbell)
- Chest-to-Bar Pull-Up
- Time Cap: 20 minutes
maggio 26, 2022
- EmoM for 15 minutes
- 1: 15 ring dip
- 2: 10 ketlebell tater
- 3: one set max handstand hold
- 10-9-8-7-6-5-4-3-2-1
- Reps for time of:
- Deadlift
- (♂100 kg, ♀70 kg barbell)
- Toes to bar
- Time cap: 12 minutes
maggio 25, 2022
- EmoM for 12 minutes
- 1: max u.b. handstand push-up
- 2: 12 one-legged squat (alt.)
- 3: strict toes to ring
- Six rounds for reps and calories
- 30s of rowing
- Rest 15s
- 30s of power snatch
- (♂43 kg, ♀30 kg barbell)
- Rest one minute
maggio 24, 2022
- On a 24-minutes clock
- every three minutes perform:
- 100 mt sprint
- 6 strict pull-up
- 100 mt sprint
- 12 push-up
- 100 mt sprint
- 18 medball lunges
- (♂9 kg, ♀6 kg ball)
maggio 23, 2022
- Weightlifting:
- Power clean
- Every 120s for six rounds
- 3 – 3 – 3 – 3 – 3 – 3
- On a 12-minutes clock
- in team of two, accumulate:
- (I go U go)
- 100 wall ball shot
- (♂9 kg, ♀6 kg ball)
- 70 partner sit-up
- 50 box jump-over
- (♂60 cm ,♀50 cm box)
- Then, max u.b. bar muscle-up
- (switch after each set)
maggio 22, 2022
- Strenght
- 1) Front squat
- Every two minutes
- 10 – 10 – 10 – 10 – 10
- 2) shoulder press
- Every 90s
- 7 – 7 – 7 – 7 – 7
- _ _ _ _ _
- AmRap in 6 minutes of:
- squat snatch ladder
- (♂43 kg, ♀30 kg barbell)
- 20 double under
maggio 20, 2022
- Twelve Rounds of:
- 20s of rowing/biking
- Rest one minute
- Benchmark
- “Girls” workout
- Double Grace
- For time:
- clean and jerk, 60 reps
- (♂62 kg, ♀43 kg barbell)
- Time cap: 13 minutes
maggio 19, 2022
- every two minutes,
- For eight rounds
- Run 300 meters, then
- Max reps of:
- 1: hang-squat snatch
- (♂40 kg, ♀25 kg barbell)
- 2: bar muscle-up
- 3: overhead squat
- 4: chest-to-bar pull-up
- 5: thruster
- 6: toes to bar
- 7: power snatch
- 8: pull-up
- Rest 30s between rounds
maggio 18, 2022
- EmoM for ten minutes:
- Odd: chest-to-rings pull-up
- (with false grip)
- Even: 12 russian sit-up
- (♂15 kg, ♀10 kg plate)
- 3 rounds for time of:
- 15 clean
- 9 thruster
- 30 burpees over the barbell
- Time cap: 17 minutes