WORKOUT CF/ED/GIRL & ROWER WEEK 8 | 2022
>MONDAY 21/02 CF CLASS BODY WEIGHT STRENGTH PARTE A) PERFORMANCE – EMOM 10’:5-9 STRICT HAND STAND PUSH UPS 5-9 STRICT TOES TO BAR PARTE A) FITNESS – EMOM 12’:10 DOUBLE DB FLOOR PRESS15 AB MAT CRUNCH PARTE B) PERFORMANCE – EVERY 2’ X 16’:6
WORKOUT CF/ED/girl & rower WEEK 7 | 2022
>MONDAY 14/02 CF CLASS 15′ TECNICA CLEAN PARTE A) 12′ E2MOM1-3. 1 Hang Pull + 1 Hang Squat Clean + 1 Squat Clean below the knee4-6. 2 Squat Clean below the knee PARTE B) PARTNER WOD – 4 ROUNDS FOR TIME - 15’ TIME
WORKOUT CF/ED WEEK 6 | 2022
>MONDAY 07/02 CF CLASS 8’ WARM UP + MOBILITY PARTE A) PERFORMANCE – EMOM 12’:A) 4-8 STRICT HAND STAND PUSH UPS B) 4-8 STRICT TOES TO BAR PARTE A) FITNESS – EMOM 12’:A) 10 DOUBLE DB FLOOR PRESSB) 15 REVERSE CRUNCH PARTE B) PERFORMANCE
WORKOUT CF/ED WEEK 05 | 2022
>MONDAY 31/01 CROSSFIT class PARTNER WOD - PERFORMANCE A: DA 0 A 12:00 – AMRAP (CHANGE AT EVERY MOVEMENT)3 BURPEES BAR TARGET6 TOES TO BAR9 AIR SQUAT B: DA 15:00 A 27:00 – AMRAP (CHANGE AT EVERY MOVEMENT)3 BAR MU/PULL UPS6 DB SNATCHES9 BOX JUMPS
WORKOUT CF/ED WEEK 04 | 2022
>MONDAY 24/01 CROSSFIT CLASS 8’ WARM UP + mobility PARTE A) PERFORMANCE – EVERY 90” X 15’:4-8 STRICT HAND STAND PUSH UPS 4-8 STRICT TOES TO BAR PARTE A) FITNESS – EVERY 90” X 15’:10 DOUBLE DB FLOOR PRESS20 CRUNCH PARTE B) PERFORMANCE –
WORKOUT CF/ED WEEK 03 | 2022
>MONDAY 17/01 CROSSFIT CLASS WARM UP + TECNICA BACK SQUATPARTE A) EMOM 15’:8 x BACK SQUAT6-10 x STRICT HAND STAND PUSH UPS / 9-12 x PUSH UPSREST PARTE B - PERFORMANCE) IN TEAM OF TWO COMPLETE (18’ TIME CAP):100 WALL BALL20 SYNCHRO BURPEES
WORKOUT CF/ED WEEK 02 | 2022
>MONDAY 10/01 CROSSFIT CLASS 10’ WARM UP + TECNICA TOES TO BAR PARTE A) PERFORMANCE – EMOM 12’:MAX REP TOES TO BAR 20 BACK EXTENSION REST PARTE A) FITNESS – EMOM 12’:MAX REP KNEE TO CHEST/MAX REP CRUNCH 20 BACK EXTENSION REST
WORKOUT CF/ED WEEK 01 | 2022
>MONDAY 03/01 CROSSFIT CLASS WARM UP + TECNICA OVERHEAD SAQUAT PARTA A) EMOM 15’:1. 6 x OVERHEAD SQUAT 2. 12 x PUSH UPS 3. REST PARTE B) COMPLETE FOR TIME:1000m ROWER 50 THRUSTERS 1000m ROWER 16’ TIME CAP ENDURANCE CLASS PARTE A) EVERY
proposte di workout week 52 | 2021
>MONDAY 27/12 PROPOSTA DI LAVORO ENDURANCE/CROSSFIT PARTE A) EVERY 3’ X 15’: 9 DOUBLE KB FRONT SQUAT 7 DOUBLE DB SHOULDER PRESS 15 LEG RAISES PARTE B) COMPLETE 4 ROUNDS FOR TIME (CAP 20’):20/15 CAL ROW 20 AMERICAN SWING 20 RUSSIAN SIT
WORKOUT CF/ED WEEK 51 | 2021
>MONDAY 20/12 CROSSFIT CLASS AVVICINAMENTO AL CARICO BACK SQUAT: 6 @60% 5 @70% 4 @75% 3 @80% 2 @85% PARTE A) EVERY 2’30” X 15’: FIND 1 RM BACK SQUAT PARTE B) 5 ROUNDS FOR TIME OF DT: 15 DEADLIFT 12 HANG
