WORKOUT CF/ED/GIRL & ROWER WEEK 27 | 2022
>MONDAY 04/07 CF class PARTE A: COMPLETE FOR TIME – 16’ time cap 50-40-30-20-10AB MAT sit upsHand release push ups Body weight reverse lunges PARTE B: COMPLETE FOR TIME – 16’ time cap50-40-30-20-10 double unders / single unders x 2 25-20-15-10-5 barbell front
WORKOUT CF/ED/GIRL & ROWER WEEK 26 | 2022
>MONDAY 27/06 CF CLASS WU + TECNICA KB SNATCH 10’ PARTE A) WODDONE INDIVIDUALE – COMPLETE FOR TIME (40’):1600 M RUN30 KB SNATCH (15DX + 15 SX) @24/16 – 20/12 – 16/10 KG200 SINGLE UNDERS/100 DOUBLE UNDERS15 BURPEES HAND RELEASE800 M RUN30 KB
WORKOUT CF/ED/GIRL & ROWER WEEK 25 | 2022
>MONDAY 20/06 CF CLASS WARM UP GENERALE E RIPASSO HANG SQUAT CLEAN 12’ EMOM 10’1-3. 3 HANG SQUAT CLEANS4-7. 2 HANG SQUAT CLEANS8-10. 1 HANG SQUAT CLEAN PARTNER WOD COMPLETE 5 ROUNDS FOR TIME (16’)10 HANG SQUAT CLEANS20 TOES TO BAR/ SIT UPS30 BAR FACING
WORKOUT CF/ED/GIRL & ROWER WEEK 24 | 2022
>MONDAY 13/06 CF CLASS TECNICA BUTTERFLY PULL UPS 15’ PARTE A) PERFORMANCE – EMOM 8’:1. 6 TOES TO BAR + 3 PULL UPS + 1 CHEST TO BAR2. 16 DB SNATCH PARTE A) FITNESS – EMOM 8’:1. 5 SWING + 5 KIPPING PULL UPS2.
WORKOUT CF/ED/GIRL & ROWER WEEK 23 | 2022
>MONDAY 06/06 CF CLASS WARM UP + TECNICA DEADLIFT EVERY 2’ X 12’4 DEADLIFT 75% PARTE B: PARTNER WOD 150/110 CAL BIKE ERG THEN.. B. AMRAP9 SQUAT CLEAN (1)18 SINCRO BURPEES OVER THE BAR (2)27 SINCRO A. SWING (2)36 SINCRO PUSH UPS (2) CAP. 18’ ENDURANCE CLASS 9’
WORKOUT CF/ED/GIRL & ROWER WEEK 22 | 2022
>MONDAY 30/05 CF CLASS TECNICA PULL UPS 15’ PARTE A) PERFORMANCE – EMOM 12’:30” MAX REP PULL UPS30” HEEL TOUCH30” BARBELL GOOD MORNINGS PARTE A) FITNESS – EMOM 12’:30” MAX REP HEAVY KB SWING30” HEEL TOUCH30” BARBELL GOOD MORNINGS PARTE B) COMPLETE FOR TIME (12’):21
WORKOUT CF/ED/GIRL & ROWER WEEK 21 | 2022
>MONDAY 23/05 CF CLASS SPECIFIC WARM UP DEADLIFTEVERY 2’ X 6 SETS:3 Deadlift @75%6 Strict Pull ups PARTNER WOD - FOR TIME60 Deadlift6 Rope Climb60 Hspu / push ups hand release6 Rope Climb60 Wall ball6 Rope Climb60 Cal RowCap.15’ ENDURANCE CLASS 15’ VOLUME ACCUMULATION10 Plate
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
WORKOUT CF/ED/GIRL & ROWER WEEK 19 | 2022
>MONDAY 09/05 CF CLASS PARTNER WOD A: DA 0 A 12:00 (i go you go)3 Burpees Bar Target6 Toes To Bar 9 Air Squat B: DA 15:00 A 27:00 (i go you go)3 Bar Mu/ Pull ups X36 Db Snatches9 Box Jumps over C: Da
WORKOUT CF/ED/GIRL & ROWER WEEK 18 | 2022
>MONDAY 02/05 CF CLASS PARTNER WOD FROM 0:00 TO 10:00 – COMPLETE FOR TIME:500/400 M ROW30 SYNCHRO A.SWING500/400 M ROW20 SYNCHRO GOBLET SQUAT500/400 M ROW10 SYNCHRO BUPEES BROAD JUMP FROM 12:00 TO 22:00 – COMPLETE FOR TIME: 20 PULL UPS/30 RING ROW30 SYNCHRO
