WEIGHTLIFTING/STRENGTH WORKOUT WEEK 9 | 2023
>MONDAY 27/02 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION4s: 3 Hang Snatch (@70-75%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’ x 4s: 2 Power Clean + 2 Push Press (@70%) >TUESDAY 28/02 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION4s: 2
WORKOUT CF/ED/GIRL/ROWER WEEK 9 | 2023
>MONDAY 27/02 CROSSFIT CLASS 23.2 Crossfit Open Alternative work (possibilità di essere modificato a seguito dell’uscita del wod degli open per non entrare in conflitto) PARTE A: EVERY 2’ X 16’:3 REPS BACK SQUAT @6 HEAVY REPS (YOU PERFORMED 3 WEEKS AGO) PARTE B:
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 8 | 2023
>MONDAY 20/02 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 4s: Snatch (@85-93%)SALIRE A DOPPIE FINO AL 75%B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’ x 4s: Power Clean + 2 Jerk (@75%) >TUESDAY 21/02 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA -
WORKOUT CF/ED/GIRL/ROWER WEEK 8 | 2023
>MONDAY 20/02 CROSSFIT CLASS CROSSFIT OPEN 23.1/WORKOUT ALTERNATIVO ENDURANCE CLASS PARTNER WOD – COMPLETE 3 ROUNDS FOR TIME (45’):21 SYNCHRO ALTERNATED DB HANG CLEAN&JERK20 BURPEES PLATE JUMP20 BIKERG CALORIES15 SYNCHRO DB SQUAT CLEAN40 PLATE OVERHEAD LUNGES40 BIKERG CALORIES9 SYNCHRO ONE ARM DEVIL PRESS60
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 7 | 2023
>MONDAY 13/02 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION 4s: Snatch (@85-90%) SALIRE A DOPPIE FINO AL 75% B - SECONDARY WEIGHTLIFTING SESSION EVERY 2’ x 4s: Power Clean + 2 Jerk (@75%) >TUESDAY 14/02 WEIGHTLIFTING CLASS 5’
WORKOUT CF/ED/GIRL/ROWER WEEK 7 | 2023
>MONDAY 13/02 CROSSFIT CLASS PARTE A – WARM UP WITH DOUBLE UNDERS + TECNICA TOES TO BAR EMOM 15’A) 12 DEFICIT PUSH UPSB) 6 STRICT TOES TO BAR / LEG RAISESC) REST PARTE B – AMRAP 15’5 DOUBLE KETTLEBELL SWINGS10 TOES TO BAR15 DOUBLE
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 6 | 2023
>MONDAY 06/02 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 4s: Snatch (@85-92.5%)SALIRE A DOPPIE FINO AL 75%B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’ x 5s: Power Clean + Front + Jerk (@75-80%) >TUESDAY 07/02 WEIGHTLIFTING CLASS 5’ Warm up and Mobility10’ Tecnica
WORKOUT CF/ED/GIRL/ROWER WEEK 6 | 2023
>MONDAY 06/02 CROSSFIT CLASS PARTE A – STRENGTH BACK SQUAT:EVERY 2’30” X 10’:4 REPS BACK SQUAT @WEIGHT OF 6 HEAVY REPS OF LAST WEEKTHEN… EVERY 2’30” X 5’ (2 SETS): MAX REPS @70% OF 6 HEAVY REPS PARTE B – EMOM 16’:FITNESS: 8 DEADLIFT
