01/2017 - Wod - Reebok CrossFit Alcamo

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Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
Shoulder press
3.3.3.3.3. 60% 1RM @3101
1' rest tra i rds
For Time
500mt. Corsa
40 Box Jumps 60/50cm.
30 Wall balls 9/6kg.
20 K.bell sw 24/16kg.
10 Bar Muscle ups
Cool down: Stretching





Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
Front Squat 8×3 65% 1RM @3011
1' rest tra i rds
Met-con
AMRAP 4'
10 Box Jumps 60/50cm.
10 Hang Power Cleans 50/35kg.
Rest 3 Minuti
AMRAP 2'
Thrusters 50/35kg.
Cool down: Stretching





Wod

Pubblicato da in WOD ·
Oly
5X3 Squat Snatch (20” rest between each rep and 1’ rest between rds)
5x3 Clean & Jerk (20”  rest between each rep and 1’ rest between rds)
Met-con
For Time
20 power Snatch - 40/30kg
20 power Snatch - 50/35kg
20 power Snatch - 60/40kg
Cool down: Stretching




Wod

Pubblicato da in WOD ·
“UPSIDE-DOWN ANGIE”
For Time
100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
Cool down: Stretching



Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
EMOM  12’
3 Deadlifts 80% >  1RM
Interval
4RDS
30 D.U.
10L/10R DBells  snatch 15/10kg.
10L/10R DBells burpees
Rest 1’ tra i rds
Core: 3 x 20"+20" Hollow pos.+Arch pos.




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
EMO2M 10’2
Power Snatch + Overhead Squats ( Choose Weigth)
Metcon
5 RFT
7 Power Snatch 50/35kg.
7 Box Jump 60/50cm.
7 K2E
Cash Out 20 HSPU
Cool Down. Stretching




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
Costruisci il tuo 1RM di Hang Squat Clean (time cap 15')
Met-con
AMRAP 15'
5 Pull-Ups
5 Push Jerks 50/35kg.
10 Pull-Ups
10 Push Jerks
15 Pull-Ups
15 Push Jerk
etc…
Cool down: Stretching




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Metcon
2RFT
Teams 2
60 Front Rack Lunges 45/32,5kg.
50 Shoulder to Overhead
40 Strict Pull Ups
30 Bar Facing Burpees
20 Thrusters
10 Wall Walks
5 Rope Climbs
Cool down: Stretching




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
E2MOTM  16 Minuti
3 Position Snatch (Hi hang, hang, floor) choose weight
Metcon
AMRAP 12'
12 Kettlebell sw 24/16kg.
7 Ring Dips
30 D.U.
Core: 4RDS 20N-ups+30" Plank




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Met-Con
CINDY XXX
AMRAP  20'
10 Pull-Ups
20 Push-Ups
30 Air Squats
15 Pull-Ups
30 Push-Ups
45 Air Squats
20 Pull-Ups
40 Push-Ups
60 Air Squats
25 Pull-Ups
50 Push-Ups
75 Air Squats
30 Pull-Ups
60 Push-Ups
90 Air Squats
Cool down: stretching
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