gennaio 31, 2023
- Six rounds of:
- 1 min of burpee-box jump over
- (♂60 cm, ♀50 cm box)
- 1 min max toes to bar
- 1 min max hang clean & jerk
- (♂43kg, ♀30 kg barbell)
- Rest two minutes
- between rounds
gennaio 30, 2023
- Front Squat:
- every three minutes
- 1 – 1 – 1 – 1 – 1
- Four rounds for time:
- 20 hand release push-up
- 50 double under
- 15 BW deadlift
- time cap: 13 minutes
gennaio 27, 2023
- CrossFit "Girls"
- Benchmark workout
- “Mary”
- AMRAP in 20 minutes
- 5 Handstand Push-Up
- 10 One-legged squat
- (alternating legs)
- 15 Pull-Up
gennaio 26, 2023
- Weightlifting
- Complex for load
- Every three minutes
- for six rounds:
- 1 Power snatch
- 1 Hang-power snatch
- 1 Snatch balance
- 3 overhead squat
- Amrap in 7 minutes of:
- 5 clean & jerk
- 10 box step-over
- (use heaviest weight in complex)
gennaio 25, 2023
- On a 26-minutes clock:
- min. 1 to 8:
- 2000/1600 meters of rowing
- min. 9: rest
- min. 10 to 17:
- Max chest-to-bar pull-up
- min. 18: rest
- min. 19 to 26:
- as many rounds and reps of:
- 8 DB snatch
- (♂22,5, ♀15 kg DB)
- 8 burpees over the dumbbell
gennaio 24, 2023
- Tabata back extension
- Directly into:
- Max toes to bar
- in three minutes
- Rest three minutes
- Tabata sit-up
- Directly into:
- Max deadlift BW
- In three minutes
- Rest three minutes
- tabata air squat
- Directly into:
- Max bar muscle-up
- In three minutes
gennaio 23, 2023
- Weightlifting:
- (working around 70% 1RM)
- ten rounds of:
- 15s: 1 power clean
- 15s: 1 hang-power clean
- 15s: 1 hang squat clean
- 15s: rest
- AmRap in 13 minutes of:
- 30 double under
- 10 handstand push-up
- 16 lunges
gennaio 22, 2023
- EMoM 12 minutes:
- 1: 1 set strict ring dip
- (8 to 12 reps)
- 2: 8+8 one arm DB row
- 3: 15 V-up
- For time:
- Ten-to-one thruster ladder
- (♂50 kg, ♀35 kg barbell)
- 8 DB hang clean
- (♂22,5, ♀15 kg DB,
- switch arm after four reps)
- Time cap 14 minutes
gennaio 20, 2023
- For time:
- 500 meters run
- 21 squat clean
- 21 toes to bar
- (♂60 kg, ♀40 kg barbell)
- 500 meters run
- 15 squat clean
- 15 toes to bar
- Run 500 meters
- 9 squat clean
- 9 toes to bar
- Time cap: 20 minutes
gennaio 19, 2023
- Strenght: bench press
- every three minutes
- 7 - 7 - 7 - 7 - 7
- on a ten-minutes clock:
- five rounds of:
- 9 pull-up
- 5 overhead squat
- (♀35 kg, ♂50 kg barbell)
- then,
- one rep max squat snatch
gennaio 18, 2023
- Weightlifting
- Complex for load, every 150s
- power clean
- hang-power clean
- front squat
- thruster
- Six rounds For max reps:
- 30s rowing for calories
- Rest 15s
- 30s handstand push-up
- Rest one minute
gennaio 17, 2023
- Gymnastics strenght
- Five rounds for quality
- 20s: seated toes to bar
- 20s: rest
- 20s: handstand lean to wall /push away
- 20s: rest
- 20s: HBP weighted arm circles
- 40s: rest
- AmRap in 12 minutes of:
- 15 russian swing
- (♀16 kg, ♂24 kg KB)
- 10 hand-release push-up