WEIGHTLIFTING/STRENGTH WORKOUT WEEK 5 | 2023
>MONDAY 30/01 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION Every 2’ x 4s: Snatch (con fermo sopra il ginocchio) + Snatch (@70-75%) B - SECONDARY WEIGHTLIFTING SESSION EVERY 2’ x 5s: Power Clean + Clean + Jerk
WORKOUT CF/ED/GIRL/ROWER WEEK 5 | 2023
>MONDAY 30/01 CROSSFIT CLASS PARTE A – STRENGTH DEADLIFT FROM 0:00 TO 20:00:TO FIND 6 HEAVY REPS THEN… 4 SETS BACK OFF: 6 REPS @80% 6 HEAVY REPS (REST 2’ BETWEEN SET) PARTE B - COMPLETE EMOM 4’:13/9 CAL ROWER EMOM 4’:9 BURPEES PLATE JUMP EMOM 4’:13 OVERHEAD PLATE LUNGES EMOM 4’:9 BB
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 4 | 2023
>MONDAY 23/01 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSIONEvery 2’ x 4s: 2 Hang Snatch (@80-85%) B - SECONDARY WEIGHTLIFTING SESSIONEvery 2’ x 5s: Power Clean + Clean + Jerk (@75%) >TUESDAY 24/01 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica Snatch A -
WORKOUT CF/ED/GIRL/ROWER WEEK 4 | 2023
>MONDAY 23/01 CROSSFIT CLASS PARTE A – STRENGTH BACK SQUAT EVERY 2’30” X 15’ (6 ROUNDS):6 REPS15-20 PUSH UPS PARTE B: PARTNER WOD - COMPLETE 7 ROUNDS FOR TIME (18’ TIME CAP) :80 DU’S/ 140 SU’S20 BARBELL FRONT FRONT RACK LUNGES10 SYNCHRO BURPEES ENDURANCE CLASS PARTE A) COMPLETE 10 ROUNDS OF
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 3 | 2023
>MONDAY 16/01 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSIONEvery 2’ x 4s: 2 Hang Snatch (@80%) B - SECONDARY WEIGHTLIFTING SESSION Every 2’ x 5s: Power Clean + Clean + Jerk (@75-80%) >TUESDAY 17/01 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica
WORKOUT CF/ED/GIRL/ROWER WEEK 3 | 2023
>MONDAY 16/01 CROSSFIT CLASS PARTE A: WEIGHTLIFTING WARM UP + TECNICA SNATCHTAKE 10’ TO FIND 3 RM HANG SQUAT SNATCH PARTE B: EMOM 16’A) 8 OVERHEADB) 8 BURPEES OVERC) 8 HANG POWER SNATCHD) 60 DOUBLE UNDERS / 120 SINGLE UNDERS ENDURANCE CLASS PARTE A) EMOM 20’:A)
WORKOUT CF/ED/GIRL WEEK 2 | 2023
>MONDAY 09/01 CROSSFIT CLASS PARTE A: 10’ WARM UP + TECNICA PULL UPS PARTE A: E2MOM x 10’ 5-8 x KIPPING PULL UPS / BUTTERFLY PULL UPS 5-8 x STRICT TOES TO BAR PARTE B: PARTNER WOD –
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 2 | 2023
>MONDAY 09/01 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• Every 2’ x 4s: 2 Hang Snatch (@75-80%)B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’ x 5s: 2 Power Clean + Jerk (@75%) >TUESDAY 10/01 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA - PRIMARY
