WEIGHTLIFTING/STRENGTH WORKOUT WEEK 48 | 2022
>MONDAY 28/11 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION 3s: Snatch BTK + Snatch @50% 4-5s: 2 Snatch (@80%) B - SECONDARY WEIGHTLIFTING SESSION EVERY 2’ x 5s: 2 Clean (@75-80%) STRENGTH CLASS 15’ Warm Up e Tecnica
WORKOUT CF/ED/GIRL/ROWER WEEK 48 | 2022
>MONDAY 28/11 CROSSFIT CLASS 15’ TECNICA HANG SNATCH PARTE A) EVERY 90” X 18’:A) 10 – 9 – 8 – 7 SNATCH (OGNI ROUNDS LO SNATCH SCENDE DI UNA POSIZIONE)B) 1’ BIKERGC) 40” WALL SIT + 20” HOLLOW ROCKS PARTE B) COMPLETE FOR
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 47 | 2022
>MONDAY 21/11 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 3s: Snatch deadlift BTK + 2 Snatch BTK @40%• 5s: 2 Snatch BTK (FASCE - @70% in poi)B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’ x 5s: 2 Clean (@75-80%) STRENGTH CLASS 15’
WORKOUT CF/ED/GIRL/ROWER WEEK 47 | 2022
>MONDAY 21/11 CROSSFIT CLASS TECNICA CLEAN & JERK PARTE A) COMPLETE FOR TIME - "DT" (15’):5 ROUNDS OF:12 DEADLIFT9 HANG POWER CLEAN6 SHOULDER TO OVERHEAD PARTE B) COMPLETE 6 ROUNDS FOR TIME (15’):250/200 M ROW 15 TOES TO BAR ENDURANCE CLASS FROM 0:00 TO 6:00
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 46 | 2022
>MONDAY 14/11 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION 3s: 3 Hang Snatch @40% 5s: 3 Snatch BTK fermo sopra il ginocchio (FASCE - @65% in poi) B - SECONDARY WEIGHTLIFTING SESSION 5s: 2 Clean (@75-80%) STRENGTH
WORKOUT CF/ED/GIRL/ROWER WEEK 46 | 2022
>MONDAY 14/11 CROSSFIT CLASS TECNICA CLEAN & JERK PARTE A) COMPLETE: FROM 0:00 TO 4:0020 CLEAN & JERK @40/25 – 30/20KG FROM 5:00 TO 8:0016 CLEAN & JERK @50/35 – 40/25KG FROM 9:00 TO 11:0012 CLEAN & JERK @60/40 – 50/30KG PARTE B) EVERY 90” X 6’
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 45 | 2022
>MONDAY 07/11 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION 3s: 3 Hang Snatch @40% 5s: 3 Snatch BTK fermo sopra il ginocchio (FASCE - @60% in poi) B- SECONDARY WEIGHTLIFTING SESSION 5s: 2 Clean (@75-80%) STRENGTH CLASS 15’ Warm Up
WORKOUT CF/ED/GIRL/ROWER WEEK 45 | 2022
>MONDAY 07/11 CROSSFIT CLASS TECNICA CLEAN & JERK PARTE A) EMOM 4’: 5 CLEAN & JERK (FOR ALL THE EMOM THE SAME WEIGHT) REST 1’ (INCREASE WEIGTH) EMOM 4’:4 CLEAN & JERK (FOR ALL THE EMOM THE SAME WEIGHT) REST 1’ (INCREASE WEIGTH) EMOM 4’:3 CLEAN &
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 44 | 2022
>MONDAY 31/10 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION 3s: 3 Hip Snatch @30% 5s: 4 Hang Snatch (FASCE - @60%) B - SECONDARY WEIGHTLIFTING SESSION 4s: 3 Clean (FOCUS: SCAMBIO - @75-80%) STRENGTH CLASS 15’ Warm Up
WORKOUT CF/ED/GIRL/ROWER WEEK 44 | 2022
>MONDAY 31/10 CROSSFIT CLASS TECNICA CLEAN & JERK PARTE A) EMOM 3’: 4 CLEAN & JERK (FOR ALL THE EMOM THE SAME WEIGHT) REST 1’ (INCREASE WEIGTH) EMOM 3’:3 CLEAN & JERK (FOR ALL THE EMOM THE SAME WEIGHT) REST 1’ (INCREASE WEIGTH) EMOM 3’:2 CLEAN &
