maggio 17, 2022
- 17Strenght:
- Bench press
- Every three minutes
- 7 – 5 – 5 – 1 – 1 – 1 – 1
- Cash-out:
- Double tabata
- Odd: american swing
- (♂24 kg, ♀16 kg KB)
- Even: tuck crunch
maggio 16, 2022
- Six rounds for reps
- And quality of:
- 30s of pull-up
- Rest 15s
- 30s of box jump-over
- Rest 45s
- For time, with a partner
- Max toes to bar
- Max dumbbell snatch
- (♂22,5 kg, ♀15 kg DB)
- Max Handstand push-up
- Every movement is performed
- Within a five-minutes set
- (switch partner every 30s)
- Score is number of total
- Reps performed
maggio 15, 2022
- EmoM for 12 minutes
- 1: 10 bent-over row
- ( work around BW)
- 2: max u.b. L-sit on
- Parallettes
- 3: practice reverse Burpees
- AmRap in 15 minutes of:
- Wall walk ladder x 1
- 20 lunges
- Double under ladder x 10
maggio 13, 2022
- 4 rounds for time of:
- 21 strict press
- (♂45 kg, ♀30 kg barbell)
- 15 pull-up
- 500-m run
- Time cap: 22 minutes
maggio 13, 2022
- EmoM for ten minutes:
- Odd: 6 deadlift @80% 1RM
- Even: practice kipping ring dip
- 13 rounds for time:
- 5 burpees
- 3 bar muscle-up
- 1 squat snatch
- (♂60 kg, ♀40 kg barbell)
- Time cap: 16 minutes
maggio 11, 2022
- Five rounds for reps:
- One minute of rowing
- One minute of clean
- (♂60 kg, ♀40 kg barbell)
- One minute of burpee-box jump over
- Rest 90s between rounds
maggio 10, 2022
- Within a minute, for six rounds
- 1 wall walk
- 15 mt bear walk
- Max strict handstand push-up
- Rest one minute
- On a 15-minutes set, With a partner
- Accumulate (I go You go)
- 70 strict pull-up
- 100 sit-up
- 150 squat
- Then,
- Max distance handstand walk
maggio 10, 2022
- Overhead squat
- Every three minutes
- 5–5–5–5–5
- eight rounds for reps of:
- 20s of chest-to-bar pull-up
- 20s of handstand push-up
- 20s of DB hang clean
- (♂22,5 kg, ♀15 kg DB)
- Rest 20s between rounds
maggio 9, 2022
- Work 30s, rest 20s
- For five rounds of:
- 1: practice free handstand
- 2: fitball pike
- 3: strict fing muscle-up
- Rest 70s between rounds
- 4 rounds for time of:
- 10 single-arm hang-squat snatch
- 8 single-arm deadlift
- 6 single-arm push press
- 2 Turkish get-up
- perform each round with one hand,
- alternating each round
- (♂22,5 kg, ♀15 kg dumbbell)
- Time cap: 10 minutes
maggio 6, 2022
- for time:
- 10 bar muscle-up
- 20 snatch
- (♂40 kg, ♀25 kg barbell)
- 30 pull-up
- 40 box jump
- 50 lunges
- 60 push-up
- 70 box step-up
- 80 sit-up
- 90 air squat
- 100 double under
- Time cap: 22 minutes
maggio 5, 2022
- CrossFit Total
- Nine minutes for each movement
- For load:
- Back squat, 1 rep
- Shoulder press, 1 rep
- Deadlift, 1 re
maggio 4, 2022
- Six Rounds for quality
- (30s work, 15s rest)
- 1: 2 turkish get-up
- (♂24 kg, ♀16 kg KB)
- 2: max strict toes to rings
- 3: max strict handstand push-up
- Rest one minute
- 5 rounds for time of:
- 9 deadlift
- 5 squat clean
- 3 thruster
- (♂60 kg, ♀40 kg barbell)
- Time cap: 11 minutes