WEIGHTLIFTING/STRENGTH WORKOUT WEEK 05 | 2022
>MONDAY 31/01 WEIGHTLIFTING CLASS 10’ Tecnica Snatch A- WEIGHTLIFTING SESSION - Every 2’: 4s: 1 Snatch Deadlift + 2 Snatch (@50%) 3s: 1 Snatch Deadlift + 2 Snatch (@50-60%) 3s: 2 Snatch (@60-70%) 2s: 2 Snatch (@70-75%) B - STRENGTH SESSION
WORKOUT CF/ED WEEK 05 | 2022
>MONDAY 31/01 CROSSFIT class PARTNER WOD - PERFORMANCE A: DA 0 A 12:00 – AMRAP (CHANGE AT EVERY MOVEMENT)3 BURPEES BAR TARGET6 TOES TO BAR9 AIR SQUAT B: DA 15:00 A 27:00 – AMRAP (CHANGE AT EVERY MOVEMENT)3 BAR MU/PULL UPS6 DB SNATCHES9 BOX JUMPS
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 04 | 2022
>MONDAY 24/01 WEIGHTLIFTING CLASS 10’ Tecnica Snatch A- WEIGHTLIFTING SESSION - Every 2’:• 3s: 3 Snatch (@40-50%)• 3s: 3 Snatch (@50%)• 3s: 2 Snatch (@50-65%)• 3s: 2 Snatch (@65-75%) B - STRENGTH SESSION – Every 2’ x 5 sets• Power Clean + Front Squat
WORKOUT CF/ED WEEK 04 | 2022
>MONDAY 24/01 CROSSFIT CLASS 8’ WARM UP + mobility PARTE A) PERFORMANCE – EVERY 90” X 15’:4-8 STRICT HAND STAND PUSH UPS 4-8 STRICT TOES TO BAR PARTE A) FITNESS – EVERY 90” X 15’:10 DOUBLE DB FLOOR PRESS20 CRUNCH PARTE B) PERFORMANCE –
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 03 | 2022
>MONDAY 17/01 WEIGHTLIFTING CLASS 10’ Warm up and Mobility A- WEIGHTLIFTING SESSION - Every 2’:• 3s: 3 Snatch (fermo sopra il ginocchio / @40-50%)• 3s: 1 Snatch (fermo sopra il ginocchio) + 2 Snatch (@50%)• 3s: 1 Snatch (fermo sopra il ginocchio)
WORKOUT CF/ED WEEK 03 | 2022
>MONDAY 17/01 CROSSFIT CLASS WARM UP + TECNICA BACK SQUATPARTE A) EMOM 15’:8 x BACK SQUAT6-10 x STRICT HAND STAND PUSH UPS / 9-12 x PUSH UPSREST PARTE B - PERFORMANCE) IN TEAM OF TWO COMPLETE (18’ TIME CAP):100 WALL BALL20 SYNCHRO BURPEES
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 02 | 2022
>MONDAY 10/01 WEIGHTLIFTING CLASS 10’ Warm up and Mobility A- WEIGHTLIFTING SESSION - Every 2’: 3s: 3 Snatch (fermo sopra il ginocchio / @40-50%) 3s: 2 Snatch (fermo sopra il ginocchio) + Snatch (@50-60%) 3s: Snatch (fermo sopra il ginocchio) +
WORKOUT CF/ED WEEK 02 | 2022
>MONDAY 10/01 CROSSFIT CLASS 10’ WARM UP + TECNICA TOES TO BAR PARTE A) PERFORMANCE – EMOM 12’:MAX REP TOES TO BAR 20 BACK EXTENSION REST PARTE A) FITNESS – EMOM 12’:MAX REP KNEE TO CHEST/MAX REP CRUNCH 20 BACK EXTENSION REST
