LUNEDÌ
WUP
3 Rounds of:
10 m Plate OH Walking Lunges
8 Cuban Press
6 Ring to Chest
WOD
Mantain the same ROM of TEST WEEK and perform
Emom 8’
Odd: 35% of Max Strict Hspu
Even: 6/8 reps of KB Z Press each arm – tempo 2020
COUT
3 Rounds for Time of:
10 Front Squat @84/61
15 C2b//Pu//Ring Row
50 DU
MARTEDÌ
WUP
Amrap 5’
12 Down & Up
9 Snatch Deadlift
6 Push Press BTN snatch Grip
WOD
Every 3’ x 18’
12 Power Snatch @43/30
12 Bar facing Burpees
COUT
Deload & Cool Down
MERCOLEDÌ
WOD
MORTAL METCON
COUT
B&A e magari Poerchetto!
GIOVEDÌ
FERRAGOSTO
VENERDì
WUP
4 Rounds of:
50 Reverse single Unders
10 m Sea Saw Walk
WOD
Every 120” x 8 sets
2 push press + 3 push jerk
COUT
AMRAP 16’
20 SDLHP
10 Burpees over The bar
20 Box Jumps
SABATO
WUP
3 Rounds of
10 m Duck Walk
10 V-Ups
45” wall squat
WOD
BACK SQUAT
5×5
No climbing. Find a good weight and work with it.
COUT
From 2019 CrossFit Games
“Ringer 2”
15-10-5
Burpees (Ring) touch
Ohs @61/43
SKILL CLASS
MAR: RMU
GIO: Clean&Jerk
BEACH EXPERIENCE
lunedi
wup
5 Rounds of:
10 Burpees syncro
10 Air squat syncro
wod
With a Partner, 3 rounds of:
15 syncro clusters
40 m (20+20) partner barrow (change role)
15 syncro sit ups
cout
800 m run
mercoledi
CLOSED