marzo 16, 2022
- Strenght
- Back Squat
- Every 150 seconds
- 7 – 7 – 7 – 7 – 7
- Five Rounds for reps of:
- 30” of dumbbell push-press (L)
- (♂22,5 kg, ♀15 kg DB)
- 30” of toes to bar
- 30” of dumbbell push-press (R)
- (♂22,5 kg, ♀15 kg DB)
- 30” of GHD sit-up
- Rest one minute
marzo 15, 2022
- Gymnastics warm-up #1
- EmoM 18 minutes:
- 1: max u.b. chest-to-bar pull-up
- 2: practice HS walk
- 3: rest
marzo 14, 2022
- EmoM for 15 minutes:
- 1: 12 walking lunges
- 2: 15 strict push-up on DBs/KBs
- 3: 12 renegade row
- (use the same pair of Dbs or Kbs
- For each movement)
- AmRap in 13 minutes of:
- 7 push-jerk
- 7 toes to bar
- 7 hang-power clean*
- 7 burpees over the bar
- *♂use a 50 kg barbell
- *♀use a 35 kg barbell
marzo 13, 2022
- Open Workout 22.3
- For time:
- 21 pull-up
- 42 double-under
- 21 thruster (weight 1)
- 18 chest-to-bar pull-up
- 36 double-under
- 18 thruster (weight 2)
- 15 bar muscle-up
- 30 double-under
- 15 thruster (weight 3)
- ♂ 43, 52, 61 kg
- ♀29, 34, 38 kg
- Time cap: 12 minutes
marzo 11, 2022
- “HOLLEYMAN”
- CROSSFIT HERO WOD
- 30 Rounds For Time
- 5 Wall Ball Shot
- (♂9 kg, ♀6 kg ball)
- 3 Handstand Push-Up
- 1 Power Clean
- (♂100 kg, ♀70 kg barbell)
- TIME CAP: 35 MINUTES
marzo 10, 2022
- Weightlifting
- Every 90 seconds
- eight rounds for load:
- 3 hang-power snatch
- 21 – 15 – 9 reps for time of:
- Squat clean
- (♂60 kg, ♀40 kg barbell)
- Ring Dip
- Medball sit-up
- (♂9 kg, ♀6 kg ball)
- Time cap: 13 minutes
marzo 9, 2022
- Every 70 seconds for five rounds
- 1: 15 toes to bar
- 2: 15/12 calories on a rower
- Or 10/7 calories on a bike
- 3: 15 box jump over
- (60/50 cm box)
- 4: same as minute 2
marzo 8, 2022
- Gymnastics warm-up
- Following the 30w/15r pattern:
- Three rounds alternating:
- - pelvis retroversion/hollow-up
- - back extension/superman hold
- Then,
- Three rounds alternating:
- - squat to frog stand
- - Three point handstand (tuck to full)
- Four rounds for max reps and hold:
- 30s of strict handstand push-up
- Max L-sit in 30s
- Rest one minute
- 30s of strict pull-up
- Max hollow body pos. Hold In 30s
- Rest one minute
marzo 7, 2022
- Strenght
- shoulder press
- 7 – 7 – 5 – 5 – 3 – 3
- Amrap in 7 minutes:
- 3 thruster
- 30 double under
- Use heaviest weight used
- in shoulder press
marzo 4, 2022
- 10 rounds for time of:
- 5 front squat
- (♂70 kg, ♀47,5 kg barbell)
- 10 toes to bar
- Every 90 seconds
- Stop and perform 10 burpees
- Time cap: 22 minutes
marzo 3, 2022
- Gymnastics
- Six rounds for quality
- 30s of ring swing
- 30s rest
- 30s of dip swings on parallettes
- 30s rest
- Complete as many rounds
- As possible in 13 minutes of:
- Three unbroken sets of:
- Bear complex*
- *bear complex is
- 1 Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
marzo 2, 2022
- Five rounds for time and reps:
- 1: 1 legless rope climb +
- Max snatch
- (♂43 kg,♀30 kg barbell)
- 2: rest
- 3: 10 handstand push-up +
- Row for max calories
- 4: rest
- 5: 12 GHD sit-up +
- Air bike for max calories
- 6: rest