WEIGHTLIFTING/STRENGTH WORKOUT WEEK 13 | 2023
>MONDAY 27/03 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION4s: Hang Snatch + Snatch BTK (@75-80%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’30” x 4s: Clean deadlift + Power Clean + 1 Jerk (@80-85%) >TUESDAY 28/03 WEIGHTLIFTING CLASS 15’ Warm up and Mobility A - PRIMARY
WORKOUT CF/ED/GIRL/ROWER WEEK 13 | 2023
>MONDAY 27/03 CROSSFIT CLASS PARTE A) PUSH JERK & PUSH PRESS - 12’ EMOM: BB SESSION A) 8 – 6 – 4 – 2 PUSH PRESS (INCREASE WEIGHT)B) 12 V-UPSC) 10 – 8 – 6 – 4 PUSH JERK (INCREASE WEIGHT)D) 6-4 RING DIP/8
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 12 | 2023
>MONDAY 20/03 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 4s: Hang Snatch + Snatch BTK (@75-80%)B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’30” x 4s: 2x (Power Clean + 1 Jerk) (@75-80%) >TUESDAY 21/03 WEIGHTLIFTING CLASS 5’ Warm up and Mobility10’ Tecnica C&JA
WORKOUT CF/ED/GIRL/ROWER WEEK 12 | 2023
>MONDAY 20/03 CROSSFIT CLASS 12’ EMOM: BB SESSION1. 8 X BB SHOULDER PRESS2. 15 TUCK UPS3. 8 X BB ROMANIAN DEADLIFT4. 15 X BANDED HIP THRUST PARTNER WOD18’ E3MOM10 ALTERNATED SANDBAG GROUND TO SHOULDER20 TOES TO BAR10 SYNCHRO BURPEES ENDURANCE CLASS PARTE A) PARTNER
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 11 | 2023
>MONDAY 13/03 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION4s: 2 Hang Snatch (@75-80%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’ x 4s: 2 Power Clean + 1 Jerk (@75-80%) >TUESDAY 14/03 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A - PRIMARY WEIGHTLIFTING SESSION3s: 2 Hang
WORKOUT CF/ED/GIRL/ROWER WEEK 11 | 2023
>MONDAY 13/03 CROSSFIT CLASS PARTNER WOD A: DA 0 A 12:001500/1200m Row100 Wall Ball B: DA 12:00 A 24:00100 Db Snatches60 Toes to Bar20 Synchro Push ups C: DA 30:00 A 40:00 - 10’ AMRAP10 Burpees Box Jumps Over20 Pull ups30 Db Clean (10+10) ENDURANCE CLASS PARTNER
WORKOUT CF/ED/GIRL/ROWER WEEK 10 | 2023
>MONDAY 06/03 CROSSFIT CLASS 23.3 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 8’:2 REPS FRONT SQUAT @6 HEAVY REPS OF BACK SQUAT (YOU PERFORMED 4 WEEKS AGO) EVERY 2’
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 10 | 2023
>MONDAY 06/03 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 Jerk (@75%) >TUESDAY 07/03 WEIGHTLIFTING CLASS 5’ Warm up and Mobility 10’ Tecnica C&J A - PRIMARY WEIGHTLIFTING
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:
