WEIGHTLIFTING/STRENGTH WORKOUT WEEK 27 | 2022
>MONDAY 04/07 WEIGHTLIFTING CLASS 5’ Tecnica Snatch 5’ Warm up and Mobility A- WEIGHTLIFTING SESSION - Every 2’: 2s: 2 Hang Snatch (fermo sopra il ginocchio / @50%) 2s: 2 Hang Snatch (fermo sopra il ginocchio / @60%) 2s: 2 Hang
WORKOUT CF/ED/GIRL & ROWER WEEK 27 | 2022
>MONDAY 04/07 CF class PARTE A: COMPLETE FOR TIME – 16’ time cap 50-40-30-20-10AB MAT sit upsHand release push ups Body weight reverse lunges PARTE B: COMPLETE FOR TIME – 16’ time cap50-40-30-20-10 double unders / single unders x 2 25-20-15-10-5 barbell front
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 26 | 2022
>MONDAY 27/06 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 4s: 2 Hang power clean + 2 Push press (@60%)B - SECONDARY WEIGHTLIFTING SESSION• 4s: 3 Snatch pull – 85-95% >TUESDAY 28/06 STRENGTH CLASS BACK SQUAT – every 2’: 5 s: dal 60%
WORKOUT CF/ED/GIRL & ROWER WEEK 26 | 2022
>MONDAY 27/06 CF CLASS WU + TECNICA KB SNATCH 10’ PARTE A) WODDONE INDIVIDUALE – COMPLETE FOR TIME (40’):1600 M RUN30 KB SNATCH (15DX + 15 SX) @24/16 – 20/12 – 16/10 KG200 SINGLE UNDERS/100 DOUBLE UNDERS15 BURPEES HAND RELEASE800 M RUN30 KB
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 25 | 2022
>MONDAY 20/06 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION4s: 2 Hang snatch (@90%) B - SECONDARY WEIGHTLIFTING SESSION 4s: Clean & Jerk – 85-95% >TUESDAY 21/06 STRENGTH CLASS BACK SQUAT – every 2’: 3s: 75% 4 reps con
WORKOUT CF/ED/GIRL & ROWER WEEK 25 | 2022
>MONDAY 20/06 CF CLASS WARM UP GENERALE E RIPASSO HANG SQUAT CLEAN 12’ EMOM 10’1-3. 3 HANG SQUAT CLEANS4-7. 2 HANG SQUAT CLEANS8-10. 1 HANG SQUAT CLEAN PARTNER WOD COMPLETE 5 ROUNDS FOR TIME (16’)10 HANG SQUAT CLEANS20 TOES TO BAR/ SIT UPS30 BAR FACING
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 24 | 2022
>MONDAY 13/06 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 4s: Hang snatch + Snatch BTK (@85%)B - SECONDARY WEIGHTLIFTING SESSION• 4s: Clean & Jerk – 85-95% >TUESDAY 14/06 STRENGTH CLASS A) BACK SQUAT – every 2’: 5 s: 70-75% 5 reps con
WORKOUT CF/ED/GIRL & ROWER WEEK 24 | 2022
>MONDAY 13/06 CF CLASS TECNICA BUTTERFLY PULL UPS 15’ PARTE A) PERFORMANCE – EMOM 8’:1. 6 TOES TO BAR + 3 PULL UPS + 1 CHEST TO BAR2. 16 DB SNATCH PARTE A) FITNESS – EMOM 8’:1. 5 SWING + 5 KIPPING PULL UPS2.
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 23 | 2022
>MONDAY 06/06 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION 4s: 2 Snatch BTK (@80-85%) B - SECONDARY WEIGHTLIFTING SESSION 4s: Clean & Jerk – 85-90% >TUESDAY 07/06 STRENGTH CLASS BACK SQUAT – every 2’: 5 s: 70% 5 reps
WORKOUT CF/ED/GIRL & ROWER WEEK 23 | 2022
>MONDAY 06/06 CF CLASS WARM UP + TECNICA DEADLIFT EVERY 2’ X 12’4 DEADLIFT 75% PARTE B: PARTNER WOD 150/110 CAL BIKE ERG THEN.. B. AMRAP9 SQUAT CLEAN (1)18 SINCRO BURPEES OVER THE BAR (2)27 SINCRO A. SWING (2)36 SINCRO PUSH UPS (2) CAP. 18’ ENDURANCE CLASS 9’
