DAY 1
16.09.2019
M W
warmup
20′ AMRAP
team of 2 change as need
6/12/18/24/30….
CLEAN & JERK
30/20 KCAL bike
rx 40/25
scl 30/20
beginner 20/15
Categoria: WOD
14.09.2019
DAY 6
14.09.2019
M G
warmup
For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes
rx 50/35
scl 40/25
beginner 20/15
Cash-Out:
4000 meter Bike
13.09.2019
DAY 5
13.09.2019
M G
warmup
AMRAP 16′
7 PUSHUP HAND RELEASE
7 STRICT PULLUP
cash out
TABATA
ODD :HOLLOW BODY ROCK
EVEN :SUPERMAN ROCK
12.09.2019
DAY 4
12.09.2019
M G W
warmup
5 RFT
60 double unders ( su x 3 )
20 abmat situp
20 dual dumbell squat clean
RX 20/15
SCL 15/10
BEGINNER 10/5
11.09.2019
DAY 3
11.09.2019
warmup
core training
FOT RIME
75 SNATCH ANY STYLE
every time you break the set
perform 5 burpees over the bar
RX 35/25
SCL 20/15
CAP TIME 12′
accessory work
4 set x 8 of floor press
by feel
every 2mins
10.09.2019
DAY 2
10.09.2019
warmup
team of 2
2 RFT
50 X DB STEP OVER BOX 60/50
rx 20/15 scl 15/10
change as need
1.5K ROW
( change every 250mt )
50 HSPU
change as need
( scl pike pushup )
cap time 24′
09.09.2019
DAY 1
09.09.2019
warmup
for time
5 Rnds
4 wall climb
14 toes to bar
18 box jump 60/50
time cap 18′
31.08.2019
DAY 6
31.08.2019
warmup
“FILTHY FIFTY” CROSSFIT BENCHMARK WOD
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
30.08.2019
DAY 5
30.08.2019
W G M
warmup
5 ROUND FOR TIME
15 SDHP 40/25 KG RX 30/20 SC
20 SIT UP
200 MT RUN
29.08.2019
DAY 4
29.08.2019
W M G
warmup
FOR TIME
3 RDS
24 DEADLIFT *90/60 **70/40
48.26.24 WALL BALL SHOT *9/6 **6/3
12 *TOES TO BAR **KNEES TO ELBOW
ACCESSORY WORK
3 set
10 bent row 2 ktb *24/16 **16/12
start every 3′