Wod - Wod - Reebok CrossFit Alcamo

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Pubblicato da in WOD ·
Warm up
The coach can choose
Met-con
For Time - Cap Time 17' minutes
50 Cal Row
40 Box Jump Overs
30 Wall Ball Shots
20 American Kettlebell Swings
10 Bar Muscle Ups -------TIE BREAK
20 American Kettlebell Swings
30 Wall Ball Shots
40 Box Jump Overs
50 Cal Row

VARIATIONS:

Rx'd: (Ages 22-34)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 32 Kg

Women use
Box 50cm
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 24 Kg
------------------------
Master +35: (Ages 34-39)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 32 Kg

Women use
Box 50cm
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 24 Kg

------------------------
Master +40: (Ages 40-44)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 32 Kg

Women use
Box 50cm
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 24 Kg
Chest to Bar Pullups

------------------------

Young: (Ages 18-21)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 32 Kg

Women use
Box 50cm
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 24 Kg
Chest to Bar Pullups

------------------------

Master +45: (Ages 45-49)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 24 Kg
Chest to Bar Pull-ups

Women use
Box 50cm
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 16 Kg
Pull-ups
------------------------
Master +50:

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Kettlebell 24 Kg
Chest to Bar Pull-ups
------------------------
Teenagers: (Ages 14-17)

Men use
Box 60cm
Med Ball 9 Kg - Targhet 3,05 mt
Russian Kettlebell Swing 24 Kg
Pull-ups

Women use
Box 50cm - Step ups is ammitted
Med Ball 6 Kg - Targhet 3,05 mt
Kettlebell 16 Kg
Pull-ups
------------------------
Scaled:

Men use
Box 60cm - Step ups is ammitted
Med Ball 9 Kg - Targhet 3,05 mt
American Kettlebell Swings 24 Kg
Pull-ups

Women use
Box 50cm - Step ups is ammitted
Med Ball 6 Kg - Targhet 3,05 mt
Russian Kettlebell Swings 16 Kg
Jumping Pull-ups

SCORE:
Final Time
1" second penalty to every reps not performed




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