WORKOUT CF/ED WEEK 50 | 2021
>MONDAY 13/12 CROSSFIT CLASS 10’ WU & TECNICA BUTTERFLY PULL UPS PARTE A) EMOM 10’A) 20” LITTLE AND SHORT PULL UPS BUTTERFLY B) 4 WALL CLIMB PARTE B) COMPLETE FOR TIME (CAP 20’):300/250 CAL ERG *EVERY 2’ PERFORME 6 DOUBLE DUMBBELL CLEAN&JERK ENDURANCE
WORKOUT CF/ED WEEK 49 | 2021
>MONDAY 06/12 CROSSFIT CLASS 15’ WARM UP E AVVICINAMENTO + 2 RM BACK SQUAT PARTE A) EVERY 2’30” X 12’30”FIND 2 RM OF THE DAY STARTING AT 85% PARTE B) EMOM 16’ - COMPLETE ONE ROUND EVERY MINUTE7 AIR SQUATS5 TOES TO BAR 3
WORKOUT CF/ED WEEK 48 | 2021
>MONDAY 29/11 CROSSFIT CLASS 10’ WU & TECNICA HAND STAND PUSH UPS PARTE A) EMOM 10’A) 20” HAND STAND HOLD/ 3 POINTS HS HOLD B) 6 DEFICIT HANDSTAND PUSH UPS/ 4 HAND STAND PUSH UPS TECNICI PARTE B) PARTNER WOD – I
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
WORKOUT CF/ED WEEK 46 | 2021
>MONDAY 15/11 CROSSFIT CLASS 10’ WU & TECNICA TOES TO BAR & DOUBLE UNDERS PARTE A) EMOM 12’: A) 45” PRACTICE TO TOES TO BAR/ TECHNICAL TOES TO BAR B) 45” WALL SIT C) 45” PRACTICE TO DOUBLE UNDERSD) 45” PISTOL SQUAT
WORKOUT CF/ED WEEK 44 | 2021
>MONDAY 01/11 CROSSFIT CLASS 5’ WU & TECNICA TOES TO BAR PARTE A) EMOM 12’ (FITNESS): A) 1’ PRACTICE TO TOES TO BAR B)12 PUSH UPS C)20” ONE LEG WALL SIT DX + 20” SX MOM 12’ (PERFORMANCE):A) MAX REP TOES TO
WORKOUT CF/ED WEEK 43 | 2021
>MONDAY 25/10 CROSSFIT class WARM UP + TECNICA BACK SQUAT PARTE A) EVERY 2’30” X 15’:BACK SQUAT 80% x 5 REPS / 85% 4x4 / 80 % X 5 REPS PARTE B) EVERY 4’ X 5 SETS:12 HANG POWER CLEAN 6 BURPEES OVER THE
WORKOUT CF/ED WEEK 42 | 2021
>MONDAY 18/10 CROSSFIT CLASS 5’ WU & WRISTS AND SHOULDERS MOBILITY PARTE A) EMOM 12’A) 5-8 STRICT PULL UPS/ 3 NEGATIVE PULL UPS (3” ECC) B) 5-8 STRICT HAND STAND PUSH UPS/ 8 DBS PRESS C) 10 GHD SIT UPS/ 15 V-UPS PARTE B)
WORKOUT CF/ED WEEK 41 | 2021
>MONDAY 11/10 CROSSFIT CLASS WARM UP + TECNICA BACK SQUATPARTE A) EVERY 2’30” X 15’BACK SQUAT 75-80 % 5 repsDEFICIT PUSH UPS x 8 repsPARTE B) COMPLETE 9 ROUNDS FOR TIME7 OVERHEAD SQUAT / FRONT SQUAT 40/25 KG35 DU’s / 50 SU’s15’
WORKOUT CF/ED WEEK 40 | 2021
>MONDAY 04/10 CROSSFIT CLASS 10’ WARM UP E TECNICA ROPE CLIMB PARTE A) EMOM 16’: A) 2/1 ROPE CLIMB + MAX REP PUSH UP B) REST C) 2/1 ROPE CLIMB + MAX REP RING/BOX DIP D) REST PARTE B) E2MOM 16’:A) 10 DOUBLE
