febbraio 15, 2023
- Core & shoulder strenght:
- five rounds for quality of:
- 20s suitcase farm's carry (right)
- 10s rest
- 20s suitcase farm's carry (left)
- 10s rest
- 20s bent-over back fly
- rest 30s
- CrossFit® Benchmark workout
- "Incredible Hulk"
- AMRAP in 20 minutes
- 5 Deadlift
- 5 Hang Power Clean
- 5 Front Squat
- 5 Push Press
- 5 Back Squat
- (♂50 kg, ♀35 kg barbell)
febbraio 13, 2023
- Weightlifting
- Every 70s for ten rounds
- Power snatch
- Hang-power snatch
- Hang-squat snatch
- (work around 70% 1RM)
- 10-9-8-7-6-5-4-3-2-1
- Reps for time of:
- Chest-to-bar pull-up
- BW deadlift
- Time cap: 12 minutes
febbraio 12, 2023
- Strenght
- every three minutes
- Dumbbell Bench Press
- 8 – 8 – 8 – 8 – 8
- For time:
- 30 squat clean & jerk
- (♂70 kg, ♀47,5 kg barbell)
- Time cap: 12 minutes
febbraio 10, 2023
- In team of three:
- Complete as many reps
- As possible in 30 minutes of:
- Run 200 meters
- 12 ground to overhead
- (♂50 kg, ♀35 kg barbell)
- 15 clapping burpees
- One round is completed when
- *Each partner has performed
- All the three movements
- *After each round perform 50
- Synchro squat
febbraio 9, 2023
- EMoM 10 minutes
- odd: 10 front squat
- (work around 60% 1RM)
- even: 10/12 strict knee to chest
- Workout 22.1
- Complete as many rounds
- as possible in 15 minutes of:
- 3 wall walk
- 12 dumbbell snatch
- 15 box jump-over
- ♀ 15 kg dumbbell, 50 cm box
- ♂ 22,5 kg dumbbell, 60 cm box
febbraio 8, 2023
- Six rounds
- for max reps/calories:
- 20s strict pull-up
- rest 20s
- 20s hand-release push-up
- rest 20s
- 20s wall ball shot
- (♂9 kg, ♀6 kg ball)
- rest 20s
- 20s air bike
- Rest 90s
febbraio 7, 2023
- Hang-power snatch
- every two minutes
- 5 - 5 - 5 - 5 - 5 - 5
- (work around 75/80%
- 1RM power snatch)
- For time:
- 30 toes to bar
- 15 deadlift
- (♂1,5 BW, ♀BW )
- 30 handstand push-up
- 15 deadlift
- 30 chest-to-bar pull-up
- 15 deadlift
- Time cap: 13 minutes
febbraio 6, 2023
- Back squat
- every three minutes
- 3 - 3 - 3 - 3 - 3
- on a 12-minutes clock:
- four three-minutes sets of:
- - Rope climb, max ascents
- - Thruster, max reps
- (♂50 gk, ♀35 kg barbell)
- - double under, max reps
- - rowing, max calories
febbraio 5, 2023
- EmoM 15 minutes:
- 1: bent-over row
- (♂bw, ♀ 0,7 bw)
- 2: 7+7 one arm DB push-press
- 3: 15 GHD sit-up
- (or fitball sit-up/
- weighted V-up)
- Complete as many rounds
- as possible in 12 minutes of:
- 10 hang power clean
- (♂50 kg. ♀35 kg barbell)
- 8 burpees over the bar
febbraio 3, 2023
- EMoM for ten minutes
- odd: 2 turkish get-up for load/
- weight type
- even: practice kettlebell snatch
- On a fifteen-minutes clock
- for max reps:
- Three minutes of wall ball shot
- (♂9 kg, ♀6 kg ball)
- Three minutes of devil press
- (♂22,5 kg, ♀15 kg dumbbell)
- Three minutes of bar muscle-up
- Three minutes of devil press
- Three minutes of wall ball shot
febbraio 3, 2023
- Weightlifting
- Split Jerk
- every three minutes
- 2 - 2 - 2 - 2 - 2
- on a ten-minutes clock
- every 30 seconds perform:
- odd sets: 1 squat snatch
- (use 80% 1RM)
- even sets: 7 burpees
febbraio 2, 2023
- EMoM 12 minutes:
- 1: one set strict chest to rings
- 2: fitball roll-out to pike
- 3: one-legged squat, 12 reps
- AmRap in 14 minutes of:
- legless rope climb, one ascent
- 5 strict handstand push-up
- 20 box jump over
- (♂60 cm, ♀50 cm box)