marzo 30, 2022
- EmoM 10 minutes:
- Odd: 12 BW bent-over row
- Even: 10 strict knees to elbows
- Five rounds for max reps/calories:
- 30s max snatch
- (♂50 kg, ♀35 kg barbell)
- Rest 15s
- 30s max box jump over
- Rest 15s
- 30s max clean & jerk
- (♂60 kg, ♀40 kg barbell)
- Rest 15s
- 30s max calories Rower/bike
- Rest one minute
marzo 30, 2022
- gymnastics warm-up #1 (reloaded)
- Then,
- On a 15-minutes clock:
- 0 to 5: max strict handstand push-up
- 5 to 10: max strict pull-up
- 10 to 15: max inverted burpees
- (supine to handstand)
marzo 29, 2022
- On a 18-minutes clock,
- Every 90 seconds:
- shoulder press
- (from the ground)
- 5–5–5–5
- Then, Push-press
- 3–3–3–3
- Then, Jerk
- 2–2–2–2
- AmRap in 9 minutes of:
- 9 BW deadlift
- 12 wall ball shot
- (♂9 kg, ♀6 kg ball)
marzo 28, 2022
- Core Strenght
- Four rounds for quality
- 30s suitcase farmer’s carry
- (right arm)
- Rest 15s
- 30s side plank (right)
- Rest 15s
- 30s suitcase farmer’s carry
- (left arm)
- Rest 15s
- 30s side plank (left)
- Rest 15s
- 30s landmine bar rotation
- Rest 30s
- 21 – 15 – 9 reps for time:
- Front squat*
- (♂50, 60, 70 kg barbell
- ♀35, 42,5, 50 kg barbell)
- 21 chest-to-bar pull-up
- *weight increases at each round
- Time cap: 10 minutes
marzo 25, 2022
- CrossFit “Girls” benchmark Wod
- “Annie”
- 50-40-30-20-10 Reps For Time
- Double-Under
- Sit-Up
- (Time cap: 9 minutes)
- Rest one minute
- 9 – 7 – 5 reps for time of:
- Bar muscle-up
- Snatch
- (♂60 kg, ♀40 kg barbell)
- (Time cap: 9 minutes)
- Rest one minute
- For time:
- 2000/1500 meters of rowing
- 25(time cap 9 minutes)
marzo 24, 2022
- Strenght:
- Bench Press
- Every three minutes:
- 7 – 7 – 7 – 7 – 7
- Amrap 10 minutes:
- Ladder handstand push-up
- 1 shoulder-to-overhead
- (♂70 kg, ♀47,5 kg barbell)
marzo 23, 2022
- Strenght
- Overhead squat
- 5 – 5 – 5 – 5 – 5
- Prior to 13 minutes:
- 1-2-3-4-5-6-7-8-9-10
- Reps for time of:
- Dumbbell snatch
- (♂22,5 kg, ♀15 kg dumbbell)
- Goblet squat
- (♂28 kg, ♀20 kg kettlebell)
- Then,
- 1 rep max clean
marzo 22, 2022
- Gymnastics warm-up #1
- Five Rounds for quality:
- 30s of strict pull-up
- Rest 20s
- 30s of strict handstand push-up
- Rest 20s
- 30s of strict toes to ring
- Rest 20s
- 30s of deficit push-up
- Rest one minute
- cash-out
- To be released on the same day
marzo 22, 2022
- EmoM for 16 minutes:
- 1: 12 australian pull-up
- 2: 40 double under
- 3: 16 one-legged squat
- 4: rest
- AMRAP 9 minutes:
- 9 snatch
- (♂43 kg, ♀30 kg barbell)
- 9 toes to bar
marzo 20, 2022
- Strenght
- Every two minutes for six rounds
- using the same barbell:
- 5 strict press
- 10 front squat
- 15 deadlift
- WOD
- 21-18-15-12-9-6-3
- Reps for time of:
- pull-up
- Box jump over
- (♂60 cm, ♀50 cm box)
- Time cap: 12 minutes
marzo 18, 2022
- For Time:
- 40 deadlift
- (♂60 kg. ♀40 kg barbell)
- 30 wall ball shot
- (♂9 kg, ♀6 kg ball)
- 20 clean
- 30 wall ball shot
- 10 jerk
- 30 wall ball shot
- 20 clean
- 30 wall ball shot
- 40 Deadlift
- Time cap: 16 minutes
marzo 17, 2022
- EmoM for 15 minutes
- 1: 15 ring dip
- (practice kipping)
- 2: 15/12 calories of rowing
- 3: 12 fitball V-up
- AmRap in 15 minutes of:
- Rope climb 1 ascent
- 12 overhead squat
- (♂43 kg, ♀30 kg barbell)
- 30 double under