WORKOUT CF/ED/GIRL/ROWER WEEK 20 | 2023
>MONDAY 15/05 CROSSFIT CLASS BACK SQUAT WARM UP PARTE A: EMOM 15’A) 5 x BACK SQUATB) 12-15 x V-UPS C) REST PARTE B: AMRAP 12’12 BARBELL THRUSTERS12 BURPEES OVER24 BUTTERFLY SIT UPS ENDURANCE CLASS PARTE A) COMPLETE FOR TIME (12’): 21 – 18 – 15 – 12CAL
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 19 | 2023
>MONDAY 08/05 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION3s: 2 Snatch (fermo sopra il ginocchio @70%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’30” x 4s: 2x (Power Clean + Push Jerk) (@70-75%) C - STRENGTH SESSION5s: 3 reps – Clean Deadlift (@110%
WORKOUT CF/ED/GIRL/ROWER WEEK 17 | 2023
>MONDAY 24/04 CROSSFIT CLASS - GYMNASTIC WARM UP E RIPASSO TECNICO HSPU 15’ PARTNER WOD –AMRAP 20’:10 HANDSTAND PUSH UPS/PIKE PUSH UPS30 SYNCHRO DEADLIFT @60/40-50/30-40/20KG10 WALL WALKS20 SYNCHRO FRONT SQUAT10 CHEST TO BAR PULL UPS/15 AMERICAN SWING10 SYNCHRO SHOULDER TO OVERHEAD ENDURANCE CLASS COMPLETE FOR TIME
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 31 | 2022
>MONDAY 01/08 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION 2s: 3 High Hang Snatch 3s: 2 Snatch Btk con fermo sopra il ginocchio (@60%) 2s: Snatch con fermo sopra il ginocchio + Snatch (@70%) 2s: Snatch
WORKOUT CF/ED/GIRL & ROWER WEEK 20 | 2022
>MONDAY 16/05 CF CLASS PARTNER WOD – COMPLETE FOR TIME (45’)100 WALL BALL80 CAL ROW60 TOES TO BAR/KTC/80 SIT UP40 SHOULDER TO OVERHEAD20 BB SQUAT CLEAN/FRONT SQUAT10 BB SNATCH/OVERHEAD20 HAND STAND PUSH UP/PUSH UP40 BURPEES OVER60 PULL UPS/RING ROW80 CAL ROW100 WALL
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 17 | 2022
>MONDAY 25/04 WEIGHTLIFTING CLASS 5’ Warm up and Mobility PRIMARY WEIGHTLIFTING SESSION 2s: 3 High Hang Snatch 2s: 2 Snatch Btk con fermo sopra il ginocchio (@60%)2s: 2 Snatch Btk con fermo sopra il ginocchio (@70%) 2s: 2 Snatch Btk con
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 14 | 2022
>MONDAY 04/04 WEIGHTLIFTING CLASS 5’ Tecnica Snatch 5’ Warm up and Mobility A- WEIGHTLIFTING SESSION - Every 2’: 2s: 2 Hang Snatch (fermo sopra il ginocchio / @50%) 2s: 2 Hang Snatch (fermo sopra il ginocchio / @60%) 2s: 2 Hang
WORKOUT CF/ED WEEK 47 | 2021
>MONDAY 22/11 CROSSFIT class WARM UP + TECNICA FRONT SQUAT PARTE A) EVERY 2’30” X 15’FRONT SQUAT X 8 REPS (CARICO TECNICO A SALIRE) HANG L-SIT FOR MAX TME PARTE B) COMPLETE 10 ROUNDS FOR TIME15 BOX JUMPS12 PUSH PRESS 50/35 KG9
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 45 | 2021
>MONDAY 08/11 WEIGHTLIFTING CLASS 5’ Tecnica Snatch 5’ Warm up and Mobility A- WEIGHTLIFTING SESSION - Every 2’: 4s: 3 Hang Snatch with pause (@30-40%) 3s: 3 Hang Snatch (@50-60%) 4s: 2 Hang Snatch (@65-80%) B - STRENGTH SESSION -
HOME WORKOUT WEEK 11 | 2021
>MONDAY 15/03 ENDURANCE CLASS PARTE A - 10’ E2MOM: 30” PLANK MAX REPS PUSH UPS / HSPU PARTE B – 10’ E2MOM: 20” HOLLOW ROCKS15 KB / DB UP RIGHT ROW PARTE C – AS MANY REPS AS POSSIBLE IN 13’: 1
