ottobre 16, 2022
- Deadlift
- Every three minutes
- 3 – 3 – 3 – 3 – 3 – 3
- AmRap in 8 minutes of:
- wall walk ladder
- 10 push-press
- (♀35 kg, ♂50 kg barbell)
- 12 one-legged squat
ottobre 14, 2022
- EmoM 12 minutes:
- 1: 10/12 strict ring dip
- 2: strict chest-to-bar pull-up f.q.
- 3: 12 GHD sit-up
- (or fitball sit-up)
- Twenty rounds for time:
- Rope climb, one ascent
- 1 BW squat clean
- Time cap: 13 minutes:
ottobre 13, 2022
- CrossFit “Girls”
- Benchmark workout
- “FRAN”
- 21 – 15 – 9
- Reps for time of:
- Thruster
- (♀30 kg, ♂43 kg barbell)
- pull-up
- Time cap: 9 minutes
ottobre 12, 2022
- Rounds for reps and quality:
- 20s BW bent-over row
- 20s rest
- 20s BW deadlift
- 20s rest
- 20s plank variations
- 40s rest
- Weightlifting:
- Every 90s for eight rounds
- 1 power snatch for load
- Cash-out
- Tabata burpees
- Eight rounds for max reps
- 20s work, 10s rest
ottobre 11, 2022
- Back Squat:
- Every three minutes
- 5 – 5 – 5 – 5 – 5
- AmRap in 8 minutes of:
- 7 pull-up
- 10 one arm
- DB hang-squat clean
- (♀15 kg, ♂22,5 kg DB)
ottobre 10, 2022
- Four rounds for quality
- 15s heels to wall hs hold a.c.a.p.
- Rest 20s
- 15s chest to wall hs hold
- Rest 20s
- 15s split legs handstand
- Rest 40s
- on a 16-minutes clock:
- 1 to 4:
- 50 wall ball shot
- (♀6 kg, ♂9 kg ball)
- Max bar muscle-up
- 5 to 6: rest
- 7 to 10:
- 50 box jump over
- (♀50 cm, ♂60 cm box)
- Max double under
- 11 to 12: rest
- 13 to 16:
- 50/40 calories row
- Max ground to overhead
- (♀35 kg, ♂50 kg barbell)
ottobre 9, 2022
- Five rounds for quality
- 20s L-sit on rings/parallettes
- Rest 20s
- 20s deficit handstand push-up
- Rest 40s
- On a 6-minutes clock
- 1 power clean
- Every 15 seconds
- (use 80% 1RM)
- On a 5 minutes clock
- Max reps
- One arm devil press
- (♀15 kg, ♂22,5 kg DB)
ottobre 7, 2022
- Aerobic power:
- Ten rounds
- 15s sprint
- Rest 75s
- 4 Rounds For Time:
- 30 mt one-arm kettlebell
- Overhead walking lunges
- (♂24 kg, ♀16 kg KB)
- 25 toes to bar
- Time cap: 11 minutes
ottobre 6, 2022
- Five rounds for reps:
- 30s of strict pull-up
- Rest 30s
- 30s of strict press
- (work around 55/40% BW)
- Rest 30s
- 30s of DB front rack lunges
- Rest one minute
- AmRap in 9 minutes:
- 8 DB snatch (alt.)
- (♀15 kg, ♂22,5 kg DB)
- 068 burpees over the dumbbell
ottobre 5, 2022
- Core strenght:
- Four rounds,
- 20s work + 15s rest of:
- 1: fitball pike
- 2: side plank (R)
- 3: reverse plank toe touch
- 4: side plank (L)
- Seven rounds for time of:
- 3 snatch
- (♀40 kg, ♂60 kg barbell)
- 5 bar muscle-up
- 7 burpee-box jump over
- (♀50 cm, ♂60 cm box)
- Time cap: 17 minutes
ottobre 5, 2022
- Bench press
- Every three minutes
- 7 – 7 – 7 – 7 – 7
- AmRap in 12 minutes of:
- Run 200 meters
- 7 overhead squat
- (♀35 kg, ♂50 kg barbell)
ottobre 3, 2022
- EmoM 12 minutes:
- Odd: max u.b. chest to bar pull-up
- Even: 12 V-up, 12 back ext.
- Superman position
- In team of two:
- 100 deadlift*
- (maintain handstand hold position
- While partner performs deadlift
- Using a 47,5/70 kg barbell)
- 80 DB hang-squat clean*
- (maintain plank position while partner performs clean using a 15/22,5 kg DB)
- 60 ground-to-overhead*
- (♀35 kg, ♂50 kg barbell)
- *at least two changes per movement
- Time cap: 14 minutes