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LUNEDI 23/10/2017

LUNEDI 23/10/2017 - CrossFit Darsena

Warm Up

 

Group Dynamics & Mobility

 

WL

OHS From the ground - 3Rm

 

 

WOD

For time:

 

30-20-10 Alt arm DB snatch @ 20/10 Kg

9-6-3 Ring Muscle Ups or C2B Pull ups

21-15-9 Burpees

SABATO 21/10/2017

SABATO 21/10/2017 - CrossFit Darsena

Warm Up

 

Group Dynamics & Mobility

 

TEAM WOD of 3 - Switching as needed

AMRAP 25':

 

60 Power Clean   40/25 Kg

20 syncro burpees

60 Pull Ups

20 syncro burpees

60 Box Jump

20 syncro burpees

60 K2C

20 syncro burpees

60 Alt Arm DB Snatch @ 20/10 Kg

20 syncro burpees

VENERDI 20/10/2017

VENERDI 20/10/2017 - CrossFit Darsena

 Warm Up

 

Group Dynamics & Mobility

 

 Strength

 

 Strict Press - 5 RM

 

 

WOD

15’ AMRAP:

 

100mt Run

5 Power Snatch @ 50/35 Kg

15 M/10 W Push ups h/off

5 Hang Power Snatch @ 50/35 Kg

15 Air Squat

GIOVEDI 19/10/2017

GIOVEDI 19/10/2017 - CrossFit Darsena

Warm Up

Group Dynamics & Mobility

Midline:

3-4 sets of:

20 1 Leg V Ups

30 Mountain Climber

-rest only after whole set 90

WOD

From main site:

40-30-20-10

TTB or TTR or K2C (scale down reps into 20-15-10-5 for beginners)

Wall Ball @ 9/6 Kg

MERCOLEDI' 18/10/2017

MERCOLEDI' 18/10/2017 - CrossFit Darsena

WARM UP

10’ Groups Dynamics & Mobility

 

GYM STRENGTH & BB STRENGTH

 

A1- Deadlift 4-5 x 6 @ AHAP

A2- 1 Arm DB Row 4-5 x 6-8 each arm

Rest 60” after whole rounds

 

WOD

3 Rounds of:

 

400mt Run

21 SDHP@ 35/25 Kg

6 Bar MU or 9 C2B