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Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
Front squat 4×5 @75% 1RM  2" pause in botton
Skill
Superset 8L/8R Bulgarian Split Squat
Met-con
For time
1>10 Reps
Front squat 60/40kg.
TTB
Cash out 400mt. Corsa




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Met-Con
Buy in
100 D.U.
40-30-20-10
Wallballs 9/6KG.
Pull Ups
Cash out
100 D.U.




Wod

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




Wod

Pubblicato da in WOD ·
Warm up
The coach can choose
Strength
Power Clean&Push Jerk
5.5.5.5.5. 75/85% 1RM
Split  Jerk start blocks
3.3.3.(choose weigth)
Core : 4x15 GHD Iperextention




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




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