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
WORKOUT CF/ED/GIRL WEEK 33 | 2022
>MONDAY 15/08 Cf / endurance CLASS WARM UP – 3 ROUNDS OF:10 CIRCONDUZIONI DELLE BRACCIA (AVANTI + INDIETRO)10 BACK EXTENSION + 10 ARCH ROCKS8 CIRCONDUZIONI A GAMBA FLESSA DELL’ANCA (AVANTI E INDIETRO DX + SX) PARTE A) EMOM 18’:8/12 PUSH UPS15 AIR SQUAT PARTE
WORKOUT CF/ED/GIRL WEEK 32 | 2022
>MONDAY 08/08 CROSSFIT CLASS WARM UP FRONT SQUAT & STRICT HSPU PARTE A) EVERY 3 X 15’:4 FRONT SQUAT (INCRESE WEIGHT)8 KIPPING HSPU + 4 STRICT (6+3/4+2) / 8 DBS PUSH PRESS + 4 STRICT PRESS PARTE B) EVERY 30” X 3’:2 FRONT SQUAT
WORKOUT CF/ED/GIRL & ROWER WEEK 30 | 2022
>MONDAY 25/07 CF CLASS WARM UP FRONT SQUAT & STRICT HSPU PARTE A) EVERY 3 X 12’:8 FRONT SQUAT (INCRESE WEIGHT FOR 3 SETS, ON 4TH SET PERFORME MAX REP WITH LAST WEIGHT)MAX REP STRICT HAND STAND PUSH UP UNBROKEN/ MAX REP MILITARY
WORKOUT CF/ED/GIRL & ROWER WEEK 29 | 2022
>MONDAY 18/07 CF + ENDURANCE CLASS E2MOM X 18’A) 12 DOUBLE DB ROMANIAN DEADLIFT + 30″ PLANKB) 12 DOUBLE KB FRONT SQUAT + 12 PUSH UPSC) 12 DOUBLE DUMBELL FLOOR PRESS + 12 AB MAT CRUNCHES TEAM OF 2 - 25’ TIME CAP
WORKOUT CF/ED/GIRL & ROWER WEEK 28 | 2022
>MONDAY 11/07 CF CLASS 15’ TECNICA PULL UP PARTE A) EMOM 12’ – PERFORMANCE:5 TOES TO BAR + PULL UP + 1 BMU14 CROSSED V-UP5 RING DIP PARTE A) EMOM 12’ – FITNESS:3 SWING + 2 KNEE TO CHEST + 1 PULL UPS14 CROSSED
