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 40 | 2022
>MONDAY 03/10 CROSSFIT CLASS PARTE A) EVERY 2’30” X 15’:2 REPS BACK SQUAT VELOCI20” HAND STAND HOLD PARTE B) COMPLETE FOR TIME (16’):50 SHOULDER TO OVERHEAD50 PULL UP25 BURPEES BOX JUMO OVER50 TOES TO BAR50 OVERHEAD SQUAT ENDURANCE CLASS EVERY 5’ X 40’:A) 1000/800 M
WORKOUT CF/ED/GIRL/ROWER WEEK 38 | 2022
>MONDAY 19/09 CROSSFIT CLASS PARTE A) BACK SQUAT - EVERY 2’30” x 15’2 REPS at 85-95 % 3RM PARTE B) COMPLETE FOR TIME - 12’ TIME CAP20 ALTERNATED PISTOL SQUAT / BODYWEIGHT REVERSE LUNGES10 BURPEES BAR FACING10 HANDSTAND PUSH UPS / HAND RELEASE
WORKOUT CF/ED/GIRL WEEK 36 | 2022
>MONDAY 05/09 CROSSFIT CLASS WARM UP PARTE A) EVERY 2’30” X 10’:4 HEAVY REP OF BACK SQUAT OF THE DAY EVERY 2’30” X 5’: BACK OFF 6 REP BACK SQUAT @80% DELLE HEAVY REP PARTE B) AEROBIC POWER – EVERY 3’ X 12’:6
WORKOUT CF/ED/GIRL WEEK 35 | 2022
>MONDAY 29/08 CrossFit CLASS WARM UP + TECNICA BACK SQUAT PARTE A) E3MOM x 15’5 REPS 313030” WEIGHTED PLANK PARTE B) BIKERG INTERVALS E3MOM x 6 ROUNDS30/24 CAL BIKE – ALL OUT! (obbiettivo restare sotto 1’30”) *due gruppi di lavoro / a 1’30” parte
WORKOUT CF/ED/GIRL & ROWER WEEK 31 | 2022
>MONDAY 01/08 CROSSFIT CLASS WARM UP FRONT SQUAT & STRICT HSPU PARTE A) EVERY 3 X 15’:6 FRONT SQUAT (INCRESE WEIGHT FOR 4 SETS, ON 5TH SET PERFORME MAX REP WITH LAST WEIGHT) MAX REP STRICT HAND STAND PUSH UP UNBROKEN/ MAX REP MILITARY PRESS
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
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
