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
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
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
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 –
WORKOUT CF/ED/GIRL/ROWER WEEK 51 | 2022
>MONDAY 19/12 CROSSFIT CLASS PARTE A) EVERY 30” X 4’ PERFORM:4 HANG POWER SNATCH @30/20KGREST 1’EVERY 30” X 4’ PERFORM:3 POWER SNATCH @35/25KG PARTE B) COMPLETE FOR TIME (15’):15 – 9 – 6SQUAT SNATCH / SQUAT CLEANBAR MUSCLE UPS/CHEST TO BAR/ PULL UPSTHEN…15
WORKOUT CF/ED/GIRL/ROWER WEEK 49 | 2022
>MONDAY 05/12 CROSSFIT CLASS 15’ TECNICA HANG SNATCH PARTE A) EMOM 5':5 REPS MID THIGH HANG SQUAT SNATCH @30/20KGREST 2' EMOM 5':4 REPS HANG SQUAT SNATCH @35/25KGREST 2' EMOM 5':3 REPS SQUAT SNATCH BELOW THE KNEE @40/30KG PARTE B) COMPLETE 6 ROUNDS FOR TIME
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
WORKOUT CF/ED/GIRL/ROWER WEEK 43 | 2022
>MONDAY 24/10 CROSSFIT CLASS TECNICA CLEAN 8’PARTE A) EMOM 6’:SQUAT CLEAN TECNICA JERK 8’PARTE B) EMOM 6’:2 JERK PARTE C) AMRAP 10’:12 PULL UPS 7 OVER HEAD/FRONT SQUAT12 TOES TO BAR7 BURPEES OVER ENDURANCE CLASS PARTE A) COMPLETE 10 ROUNDS FOR TIME (15’):7/5 CAL BIKERG9 AIR
WORKOUT CF/ED/GIRL/ROWER WEEK 41 | 2022
>MONDAY 10/10 CROSSFIT CLASS PARTE A) SNATCH EVERY 2’ X 6’ (3 SETS):3 HIP SNATCHBUILD 3-HEAVY AND SOLID EVERY 2’ X 6’ (3 SETS):3 HANG SNATCHBUILD 3-HEAVY AND SOLID PARTE B) COMPLETE 2 ROUNDS FOR TIME (16’):50 WALL BALL35/25 CAL ROW25 BURPEES OVER ENDURANCE CLASS EVERY
WORKOUT CF/ED/GIRL/ROWER WEEK 39 | 2022
>MONDAY 26/09 CROSSFIT CLASS PARTE A) COMPLETE FOR TIME (15’)2 – 4 – 6 – 8 – 10BARBELL FLOOR PRESS @BODY WEIGHTBARBELL ROLL OVERPARTE B) AMRAP 12’:1 RING MUSCLE UP/BMU/CHEST TO BAR/PULL UP4 DBS POWER CLEAN4 BURPEES DBS STEP UP OVER*add one
