dicembre 14, 2022
- EMoM for 15 minutes
- 1: 10 chest-to-bar pull-up
- 2: 10 dumbbell snatch (alt.)
- (♀15 kg, ♂22,5 kg dumbbell)
- 3: 15 medball sit-up
- AMRAP 10 minutes
- 3 overhead squat
- (♂50 kg, ♀35 kg barbell)
- 30 double-under
- 6 overhead squat
- 30 double-under
- 9 overhead squat
- 30 double-under
- Continue adding 3 reps to the
- overhead squat each round.
dicembre 13, 2022
- Six Rounds for quality:
- 30s: ring muscle-up
- rest 15s
- 30s: practice handstand walk
- rest one minute
- Eight rounds for time:
- BW barbell complex:
- power clean
- front squat
- hang-power clean
- front squat
- 10 box jump
- 9 handstand push-up
- (time cap: 12 minutes)
dicembre 12, 2022
- EMOM 10 minutes:
- Odd: 5+5 one-arm
- DB Strict press
- Even: max lean plank
- (On dumbbells)
- Six rounds of:
- (30s work - 15s rest pattern)
- 1: 3 hang-squat snatch
- (use 70% 1RM)
- 2: 12 pull-up
- 3: 10/7 calories of rowing
- (8/6 on a bike)
- rest one minute between rounds
dicembre 9, 2022
- Six rounds
- for reps and quality
- 20s strict chest-to-bar pull-up
- rest 20s
- 20s box jump over
- rest one minute
- For time:
- Run 2500 meters
- Time cap 15 minutes
dicembre 8, 2022
- E2moM for 10 minutes:
- 10 handstand push-up
- 10 american swing
- (♂24 kg, ♀16 kg KB)
- 30 double under
- For time:
- three rounds of:
- 3 snatch
- 10 burpees over the bar
- then, three rounds of:
- 7 clean & jerk
- 10 burpees over the bar
- then, three round of:
- 15 deadlift
- 10 burpees over the bar
- (♀40 kg, ♂60 kg barbell)
- time cap: 15 minutes
dicembre 6, 2022
- CrossFit "Girls"
- Benchmark Workout
- “Chelsea”
- EMOM 30 minutes:
- 5 Pull-up
- 10 Push-up
- 15 Air Squat
- If you fall behind the clock,
- continue as an AMRAP
- for up to 30 minutes
dicembre 5, 2022
- Core and Gymn. Strenght
- Four rounds for R&Q
- 30” of strict handstand p.u.
- Rest 30”
- 30” of strict toes to ring
- Rest 30”
- 30” of HEAVY renegade row
- Rest 30”
- 30” of GHD/fitball sit-up
- Rest one minute
- For time:
- 100 double under
- 50 one-arm DB thruster*
- (M:22,5 kg, W:15 kg DB)
- *switch hand every 5 reps
- 30 toes to bar
- Time cap: 7 minutes
dicembre 4, 2022
- Dumbbell bench press
- every two minutes for five rounds
- 8 reps for load
- For Time:
- 21-18-15-12-9-6-3
- Power Clean
- (♂60 kg, ♀40 kg barbell)
- wall ball shot
- (♂9 kg, ♀6 kg ball)
- Time cap: 15 minutes
dicembre 2, 2022
- Partner WOD AMRAP in 24 minutes of:
- 30/24 Calories Row*
- (21/16 cal. Bike)
- 20 Burpees Over the barbell*
- 10 Power Clean (alt.)
- (M: 60 kg, W: 40 kg barbell)
- *Switch at least one time
dicembre 1, 2022
- Gymnastics Strenght
- Every two minutes, for five rounds
- Max strict pull-up
- Rest three minutes, then
- Every two minutes, for five rounds
- max Strict Ring Dip
- Cash-out:
- Using a 20s work, 10s rest pattern
- Six rounds for max reps of:
- Hand-release push-up
- Superman hold
- L-bar hang hold