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Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
OLY
Squat Snatch
1×2 @80%
1×2 @85-90%
4×2 @90-95%
Met-Con
AMRAP 6'
5 Power Snatch 62,5/40kg.
50mt. Touch&Go Sprint (25mt. down, 25mt. back)
Cool down: 200mt. WALK




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
In 27' minuti
Team 2
Complete “CrossFit Total”
9 Minuti  Back Squat
9 Minuti Shoulder Press
9 Minuti  Deadlift
Cool down: Stretching





Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
EMOM fino al fallimeto
1 Pullup
5 Pushups
Incrementa di 1rep(pull up) ad ogni minuto
Interval training
6 RDS TEAM 2
20 Push Press 35/25kg.
15 Bar Facing Burpees




Wod

Pubblicato da in WOD ·
Warm up\t
The coach can choose\t
WOD 2 qualifiers STD17\t
AMRAP 8'\t
Front Squat from Rack\t
20 Double Unders\t
1 Front Squat\t
20 Double Unders\t
2 Front Squat\t
20 Double Unders\t
3 Front Squat\t
20 Double Unders\t
4 Front Squat\t
20 Double Unders\t
5 Front Squat --------------------TIE BREAK\t
4 Front Squat\t
3 Front Squat\t
2 Front Squat\t
AMRAP Front Squat\t
\t
VARIATIONS:\t
Rx'd: (Ages 22-34)\t
Men use 60-70-80-90-100-110-120-130-140 Kg\t
Women use 40-45-50-55-60-65-70-75-80 Kg\t
-----------------------------------------------------------\t
Master +35: (Ages 35-39)\t
Men use 60-70-80-90-100-110-120-130-140 Kg\t
Women use 40-45-50-55-60-65-70-75-80 Kg\t
-----------------------------------------------------------\t
Master +40: (Ages 40-44)\t
Men use 60-70-80-90-100-110-120-130-140 Kg\t
Women use 40-45-50-55-60-65-70-75-80 Kg\t
-----------------------------------------------------------\t
Young: (Ages 18-21)\t
Men use 60-70-80-90-100-110-120-130-140 Kg\t
Women use 40-45-50-55-60-65-70-75-80 Kg\t
-----------------------------------------------------------\t
Master +45: (Ages 45-49)\t
Men use 40-50-60-70-80-90-100-110-120 Kg\t
Women use 25-30-35-40-45-50-55-60-65 Kg\t
-----------------------------------------------------------\t
Master +50: \t
Men use 40-50-60-70-80-90-100-110-120 Kg\t
-----------------------------------------------------------\t
Teenegers: (Ages 14-17)\t
Men use 40-50-60-70-80-90-100-110-120 Kg\t
Women use 30-35-40-45-50-55-60-65-70 Kg\t
-----------------------------------------------------------\t
Scaled: \t
Men use 20 Sigle Unders, 40-50-60-70-80-90-100-110-120 Kg\t
Women use 20 Sigle Unders, 20-25-30-35-40-45-50-55-60 Kg\t
\t
NOTA: L 'INCREMENTO DEL CARICO SUL BILANCIERE PUO' ESSERE  FATTO  DA CHIUNQUE\t
\t
NOTE: Increase the load on the bar can be done by anyone\t
\t
SCORE:\t
1 point = 1 reps + last weight used\t
(Es: 102 point = 2 reps + 100 Kg)\t




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
Costruisci il tuo 5RM di Soulder Press
Cap time 15'
Met-con
“DT” short
3 Rounds, all at 70/45kg.
12 Deadlifts
9 Hang Cleans
6 Shoulder to OH
Cool down: Stretching




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Met-con
For time
6 Power Cleans 82,5/50kg.
6 Muscle-ups
400mt. Corsa
6 Power Cleans 82,5/50kg.
6 Muscle-ups
400mt. Corsa
6 Power Cleans 82,5/50kg.
6 Muscle-ups
400mt. Corsa
6 Power Cleans 82,5/50kg.
6 Muscle-ups
Cool down: Stretching




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
OLY
1. Hang Squat Clean 5-5-5
Touch&Go
Met-con
AMRAP 8'
20 SDHPulls 40/30kg.
10 Hang Squat Cleans
Core:  4x 25 Sit-ups




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
Costruisci il tuo 3RM OHS from rack(cap time 10')
Met-con
For time (cap time 25')
100 Double Unders
80 Wall Balls 9/6kg.
40 HSPU
20 Pistols alt.
Cool down: Stretching




Wod

Pubblicato da in WOD ·
WOD1 STD17
AMRAP 2' minute
3 Squat Clean Thrusters
5 Latertal Bar Burpees Hand Release
---------------------------------------------
Rest 1' minute
---------------------------------------------
AMRAP 2' minute
3 Squat Clean Thrusters
5 Latertal Bar Burpees Hand Release
---------------------------------------------
Rest 1' minute
---------------------------------------------
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





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