WORKOUT CF/ED/GIRL/ROWER WEEK 5 | 2023
>MONDAY 30/01 CROSSFIT CLASS PARTE A – STRENGTH DEADLIFT FROM 0:00 TO 20:00:TO FIND 6 HEAVY REPS THEN… 4 SETS BACK OFF: 6 REPS @80% 6 HEAVY REPS (REST 2’ BETWEEN SET) PARTE B - COMPLETE EMOM 4’:13/9 CAL ROWER EMOM 4’:9 BURPEES PLATE JUMP EMOM 4’:13 OVERHEAD PLATE LUNGES EMOM 4’:9 BB
WORKOUT CF/ED/GIRL/ROWER WEEK 4 | 2023
>MONDAY 23/01 CROSSFIT CLASS PARTE A – STRENGTH BACK SQUAT EVERY 2’30” X 15’ (6 ROUNDS):6 REPS15-20 PUSH UPS PARTE B: PARTNER WOD - COMPLETE 7 ROUNDS FOR TIME (18’ TIME CAP) :80 DU’S/ 140 SU’S20 BARBELL FRONT FRONT RACK LUNGES10 SYNCHRO BURPEES ENDURANCE CLASS PARTE A) COMPLETE 10 ROUNDS OF
WORKOUT CF/ED/GIRL/ROWER WEEK 3 | 2023
>MONDAY 16/01 CROSSFIT CLASS PARTE A: WEIGHTLIFTING WARM UP + TECNICA SNATCHTAKE 10’ TO FIND 3 RM HANG SQUAT SNATCH PARTE B: EMOM 16’A) 8 OVERHEADB) 8 BURPEES OVERC) 8 HANG POWER SNATCHD) 60 DOUBLE UNDERS / 120 SINGLE UNDERS ENDURANCE CLASS PARTE A) EMOM 20’:A)
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 WEEK 1 | 2023
>MONDAY 02/01 CROSSFIT CLASS TECNICA ROPE CLIMB 10’ PARTE A) COMPLETE 5 ROUNDS OF: AMRAP 2’ – REST 1’ 11 – 9 – 7 – 5 – 3 RX M:50 – 60 – 70 – 80 – 90 KGRX W: 30 – 35 –
WORKOUT CF/ED/GIRL/ROWER WEEK 52 | 2022
>TUESDAY 27/12 CROSSFIT CLASS WARM UP + TECNICA TURKISH GET UPS PARTE A) EMOM 12’A) 3+3 X DUMBELL WINDMILLSB) 6-10 X STRICT TOES TO BAR PARTE B) COMPLETE 5 ROUNDS FOR TIME:800M BIKERG14 TOES TO BAR6 DUMBBELL TURKISH GET UPS (3+3) ENDURANCE CLASS “SGRASSANTE SEVERO” E2MOM 36’A)
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 50 | 2022
>MONDAY 12/12 CROSSFIT CLASS PARTE A) EMOM 5':4 REPS HANG POWER SNATCH @40/30 - 30/15kg REST 1' EMOM 4':3 REPS POWER SNATCH @45/35 - 35/20kg REST 1' EMOM 3':2 REPS SQUAT SNATCH @50/40 - 40/25kg PARTE B) COMPLETE 8 ROUNDS FOR TIME (15’ TIME CAP)10 WALL BALL7
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 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
