03/2017 - Wod - Reebok CrossFit Alcamo

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Wod

Pubblicato da in WOD ·
WOD1 STD17
AMRAP 2' minute
3 Squat Clean Thrusters
5 Latertal Bar Burpees Hand Release
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Rest 1' minute
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AMRAP 2' minute
3 Squat Clean Thrusters
5 Latertal Bar Burpees Hand Release
---------------------------------------------
Rest 1' minute
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AMRAP 2' minute
3 Squat Clean Thrusters
5 Latertal Bar Burpees Hand Release
VARIATIONS:
Rx'd: (Ages 22-34)
Men use 50 Kg
Women use 35 Kg
------------------------
Master +35: (Ages 34-39)
Men use 50 Kg
Women use 35 Kg
------------------------
Master +40: (Ages 40-44)
Men use 50 Kg
Women use 35 Kg
------------------------
Young: (Ages 18-21)
Men use 50 Kg
Women use 35 Kg
------------------------
Master +45: (Ages 45-50)
Men use 40 Kg
Women use 30 Kg
------------------------
Master +50:
Men use 40 Kg
------------------------
Teenagers: (Ages 14-17)
Men use 30 Kg
Women use 25 Kg
------------------------
Scaled:
Men use 40 Kg
Women use 30 Kg




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
EMOM 30' Minuti
5 Pullups
5 Bench press 75%-50% BW
Cool down: Stretching





Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
EMOTM 8’
3 Deadlift grip Snatch+2 Power Snatch (choose weigth and increase)
Metcon
AMRAP 17’
200mt. Corsa
15 Power snatch  50/35kg.
Cool down: Walk 200mt.




WOD

Pubblicato da in WOD ·
Strength
Front Squat
2.2.2.2. 95% 1RM
Met-con
FOR TIME
21-18-15-12-9-6-3
KB/DBlles  Snatch 1 arm (choose weigth)
TTB
Lunges alt. dx/sx with plate 20/10kg.
Cool Down: Stretching




Wod

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Warm up
The coach can choose
Interval training
3 rounds for time:
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute
Cool down: Stretching
da  crossfit.com




wOD

Pubblicato da in WOD ·
OPEN 17.5
10 Rounds for time of:
• 9 Thrusters
• 35 Double Unders

Rx: M- 95 lbs / F 65 lbs.

Scaled:
Men use 65 lb. and perform single-unders
Women use 45 lb. and perform single-unders





Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Metcon
TEAM2 " HELEN"
5RFT
400mt. Corsa (together)
21 Kbells sw  24/16kg.
12 Strict Pull Ups
Core:  4x30 Sit-ups
Cool down: Stretching




Wod

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Warm up
The coach can choose
Strength
Push press
3.3.3.3.3.3.  75-80% @ 0231
Cool down: Walk 200mt.




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Metcon
2RFT
10  Muscle-ups
100 Double unders
20 Power  Snatch 60/40kg.
100 Double unders
10 Muscle-ups
Cash out
600mt. Corsa
Cool down: Stretching




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
EMOM 12'
2 Power Cleans + Front Squat 85/50kg.
Metcon:
4 RMR
1 Minuto Row/A. Bike
1 Minuto Power cleans 40/30kg.
1 Minuto V-Ups
Rest 1 Minuto
Cool down: Stretching




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