maggio 31, 2023
- EMoM for 12 minutes
- 1 squat snatch
- increase weight every three sets
- For time:
- 21-18-15-12-9-6-3:
- Toes-to-bar
- Box jump-over (50/60 cm)
- time cap: 15 minutes
maggio 30, 2023
- EMoM for twelve minutes
- odd: DB bench press, 6 reps
- even: strict pull-up
- (use a number of reps that you can maintain over the six rounds)
- For time:
- 15 clean+jerk (40/60 kg)
- run 400 meters
- 30 clean
- run 400 meters
- 50 deadlift
- run 400 meters
- time cap 14 minutes
maggio 29, 2023
- Eight rounds, one minute on,
- one minute off, for reps:
- 5 deadlift (70/100 kg)
- 15 sit-up
- AMRAP 11 minutes of:
- 3 wall-ball shot (6/9 kg)
- 5 hand-release push-up
- 6 wall-ball shot
- 10 hand-release push-up
- 9 wall-ball shot
- 15 hand-release push-up
- Etc …
- – Continue to add 3/5 reps to both movements until time expires.
maggio 26, 2023
- With a partner:
- Every 90s for 30:00:
- 10 chest-to-bar pull-up
- 10 push-up
- 10 box step-up
- (♂60 cm, ♀50 cm box)
- Partners alternate rounds;
- one athlete works at a time,
- other one performs handstand or
- plank hold while partner works
maggio 26, 2023
- EMoM for 12 minutes
- 1: rope climb, three ascents
- 2: 15 box jump over
- (♂60 cm, ♀50 cm box)
- 3: 15 handstand push-up
- 6 rounds for time:
- 12 DB deadlift
- (♂15 kg, ♀22.5 kg DBs)
- 9 DB front rack lunges
- 200-m run
- time cap: 12 minutes
maggio 24, 2023
- Four rounds for reps of:
- 20s of toes to bar
- rest 15s
- 20s of push-press
- (♂43 kg, ♀30 kg barbell)
- 20s of GHD sit-up
- rest 15s
- 20s 100/80 mt row
- 20s of V-up
- rest 15s
- 20s of american swing
- (♂24 kg, ♀16 kg kettlebell)
- rest one minute
- AMRAP 12:
- 12 front squat
- (♂50 kg, ♀35 kg barbell)
- 30 crossover
maggio 23, 2023
- pre-workout
- 3 sets: every two minutes
- 20 m. single-DB overhead walk (R)
- (15/22.5 kg)
- 10 strict knees to chest
- 20 m. single-DB overhead walk (L)
- Weightlifting:
- on a 12-minutes clock
- Build to a 1-rep-max squat clean
- rest three minutes
- max squat clean in three minutes
- (use 60% of best previous lift)
- cash-out:
- tabata burpees
maggio 22, 2023
- Pre-workout:
- on a 7-minutes clock
- DB or KB Turkish get-up
- For load & quality.
- 4 rounds for reps:
- 1:00 calories row
- 1:00 Russian kettlebell swing
- (♂28 kg, ♀20 kg kettlebell)
- 1:00 burpees
- 1:00 wall-ball shot
- (♂9 kg, ♀6 kg ball)
- 1:00 rest
maggio 22, 2023
- 7 sets for load:
- 1 power clean
- 1 hang power clean
- 1 jerk
- score is heaviest weight
- rest two minutes between sets
- (total time is 17 minutes)
- For time:
- 20-18-16-14-12-10-8-6-4-2
- Alternating single-leg squat
- 1-2-3-4-5-6-7-8-9-10
- Strict ring dip
- time cap: 11 minutes
maggio 20, 2023
- CrossFit ® "Girls"
- Benchmark workout
- "ANGIE"
- For time:
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
- time cap: 22 minutes
maggio 19, 2023
- Six sets for load:
- every 150s
- 1 pause push jerk
- 1 push jerk
- Pause in the dip of the first jerk for 2s
- first lift approx @ 70% 1RM
- EMoM for 12 minutes
- within each minute:
- 5 deadlift @ 60% 1 RM
- 519 box jump
- (♂75 cm, ♀60 cm box)
maggio 17, 2023
- Four rounds for quality:
- 20s pike press
- 15s rest
- 20s: barbell good morning
- 15s rest
- 20s: V-sit
- 15s rest
- 20s: barbell b.t.n. press
- 15s rest
- 20s : superman arm circles
- 15s rest
- 20s: barbell back squat
- (hold 2s squat position)
- rest one minute
- For time:
- 10-8-6-4-2
- Squat snatch
- (♂60 kg, ♀40 kg barbell)
- (Perform 3 wall walk after each set)
- time cap: 11 minutes