Home » WOD

WOD

MERCOLEDI 13/12/17

MERCOLEDI 13/12/17 - CrossFit Darsena

WARM UP

10Groups Dynamics & Mobility

 

GYM STRENGTH & BB STRENGTH

 

A1- Weighted Strict Chin Up - 4-5 x 4-6

A2- Lateral Side plank - 4-5 x 30”+30”

Rest 60

  

WOD

15’ AMRAP

 

25 Air Squat

15 Pull Up

12 Alt Arm KB Snatch @ 24/16 Kg

MARTEDI 12/12/17

MARTEDI 12/12/17 - CrossFit Darsena

 

WARM UP

10Groups Dynamics & Mobility

GYM

EMOM 12

Min 1 2-4 K2E Strict + 2-4 Kipping TTB

Min 2 HS Hold facing the wall - 20-30”

Min 3 Superman Hold - 20”-30”

WOD

AMRAP 5

1-2-3-4-5..Ladder Up

Deadlift @ 80/55 Kg

HSPU (Scaling with Deficit Plate Push Ups)

-Rest 5-

AMRAP 5

1-2-3-4-5..Ladder Up

Deadlift @ 80/55 Kg

HSPU (Scaling with Deficit Plate Push Ups)

LUNEDI 11/12/17

LUNEDI 11/12/17 - CrossFit Darsena

WARM UP

10Groups Dynamics & Mobility

 

WL

POWER Clean + PUSH JERK - 1RM of the day in 12’

 

WOD

For Time:

 

30 Push Jerk @60/40Kg

30 medball clean @9/6Kg

30 Bar Facing Burpees

VENERDI' 8 DICEMBRE CHIUSI / SABATO 9 DICEMBRE CLASSE 11.30-12.30

VENERDI' 8 DICEMBRE CHIUSI / SABATO 9 DICEMBRE CLASSE 11.30-12.30 - CrossFit Darsena

GIOVEDI' 7/12/2017

GIOVEDI' 7/12/2017 - CrossFit Darsena

 

WARM UP

10Groups Dynamics & Mobility

TEAM WOD OF 3, I go-you go as needed:

Cash In: 2k Row - switching as needed

2 Rounds of:

75 DB Snatch @ 20/15 Kg

75 1 arm DB Thruster (max 5 reps each side then change) @ 20/15 Kg

75 1 arm DB Over Head Walking Lunges (max 5 reps each side then change) @ 20/15 Kg

Cash Out: 100 Syncro Abmat sit ups