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ORARI ESTIVI E CHIUSURE

ORARI ESTIVI E CHIUSURE - CrossFit Darsena


 CHIUSO DAL 7 AL 20 AGOSTO
ORARIO RIDOTTO DAL 31 LUGLIO AL 6 AGOSTO :
CLASSI ORE 8.00 / 13.00 / 18.00 / 19.00
E DAL 21 AL 26 AGOSTO : ...
CLASSI ORE 8.00 / 13.00 / 18.00 / 19.00 / 20.00
PER I SABATI GLI ORARI RIMANGONO IMMUTATI
CLASSI BASIC SOSPESE
 

BUONE VACANZE A TUTTI RACAZZI

SABATO 05/08/17

SABATO 05/08/17 - CrossFit Darsena

 

WARM UP:

 10Groups Dynamics & Mobility

TEAM WOD of 3:

Complete, switching as needed (if permitted):

60 Synchronized Abmat Sit Up

120 Push Press @ 35/25Kg

50 Synchronized Down & Ups

100 Back Rack Walking Lunges @ 35/25Kg

40 Synchronized Air Squat

80 Power Snatch @ 35/25Kg

30 Synchronized Burpees

60 Hang Power Snatch @ 35/25Kg

VENERDI 04/08/17

VENERDI 04/08/17 - CrossFit Darsena

 

WARM UP:

10Groups Dynamics & Mobility

WOD:

25AMRAP:

800mt Run carrying 1 plate @10/5 Kg / 750mt Row (alternating every round)

-then-

3 Rounds of:

15 KB Russian Swing @ 24/16 Kg

20 Box Step Ups alt leg

30 mt Bear Crawl

GIOVEDI 03/08/17

GIOVEDI 03/08/17 - CrossFit Darsena

WARM UP:

10’ Groups Dynamics & Mobility

MIDLINE:

AMRAP 10’

10 Hollow Rock

10 tuck Crunch

10 abmat sit ups

30” Plank Hold

WOD

Interval

CINDY

30ON, 30

OFF x 20 Intervals

NB Riprendi il round da dove lo interrompi alla fine dell intervallo precedente

 

MERCOLEDI 02/08/17

MERCOLEDI 02/08/17 - CrossFit Darsena

 

WARM UP:

10Groups Dynamics & Mobility

WL

A-Drop Jerk @empty BB - 4-5 reps x 3-4 sets

B-Split jerk From Rack - 2 reps @ climbing x 6-8 sets

WOD:

3 Rounds of:

15 Bar Facing Burpees

12 Push Jerk @60/40Kg

9 Box Jump 70/50 cm