WORKOUT CF/ED/GIRL/ROWER WEEK 13 | 2023
>MONDAY 27/03 CROSSFIT CLASS PARTE A) PUSH JERK & PUSH PRESS - 12’ EMOM: BB SESSION A) 8 – 6 – 4 – 2 PUSH PRESS (INCREASE WEIGHT)B) 12 V-UPSC) 10 – 8 – 6 – 4 PUSH JERK (INCREASE WEIGHT)D) 6-4 RING DIP/8
WORKOUT CF/ED/GIRL/ROWER WEEK 12 | 2023
>MONDAY 20/03 CROSSFIT CLASS 12’ EMOM: BB SESSION1. 8 X BB SHOULDER PRESS2. 15 TUCK UPS3. 8 X BB ROMANIAN DEADLIFT4. 15 X BANDED HIP THRUST PARTNER WOD18’ E3MOM10 ALTERNATED SANDBAG GROUND TO SHOULDER20 TOES TO BAR10 SYNCHRO BURPEES ENDURANCE CLASS PARTE A) PARTNER
WORKOUT CF/ED/GIRL/ROWER WEEK 11 | 2023
>MONDAY 13/03 CROSSFIT CLASS PARTNER WOD A: DA 0 A 12:001500/1200m Row100 Wall Ball B: DA 12:00 A 24:00100 Db Snatches60 Toes to Bar20 Synchro Push ups C: DA 30:00 A 40:00 - 10’ AMRAP10 Burpees Box Jumps Over20 Pull ups30 Db Clean (10+10) ENDURANCE CLASS PARTNER
WORKOUT CF/ED/GIRL/ROWER WEEK 10 | 2023
>MONDAY 06/03 CROSSFIT CLASS 23.3 Crossfit Open Alternative work (possibilità di essere modificato a seguito dell’uscita del wod degli open per non entrare in conflitto) PARTE A: EVERY 2’ X 8’:2 REPS FRONT SQUAT @6 HEAVY REPS OF BACK SQUAT (YOU PERFORMED 4 WEEKS AGO) EVERY 2’
WORKOUT CF/ED/GIRL/ROWER WEEK 9 | 2023
>MONDAY 27/02 CROSSFIT CLASS 23.2 Crossfit Open Alternative work (possibilità di essere modificato a seguito dell’uscita del wod degli open per non entrare in conflitto) PARTE A: EVERY 2’ X 16’:3 REPS BACK SQUAT @6 HEAVY REPS (YOU PERFORMED 3 WEEKS AGO) PARTE B:
WORKOUT CF/ED/GIRL/ROWER WEEK 8 | 2023
>MONDAY 20/02 CROSSFIT CLASS CROSSFIT OPEN 23.1/WORKOUT ALTERNATIVO ENDURANCE CLASS PARTNER WOD – COMPLETE 3 ROUNDS FOR TIME (45’):21 SYNCHRO ALTERNATED DB HANG CLEAN&JERK20 BURPEES PLATE JUMP20 BIKERG CALORIES15 SYNCHRO DB SQUAT CLEAN40 PLATE OVERHEAD LUNGES40 BIKERG CALORIES9 SYNCHRO ONE ARM DEVIL PRESS60
WORKOUT CF/ED/GIRL/ROWER WEEK 7 | 2023
>MONDAY 13/02 CROSSFIT CLASS PARTE A – WARM UP WITH DOUBLE UNDERS + TECNICA TOES TO BAR EMOM 15’A) 12 DEFICIT PUSH UPSB) 6 STRICT TOES TO BAR / LEG RAISESC) REST PARTE B – AMRAP 15’5 DOUBLE KETTLEBELL SWINGS10 TOES TO BAR15 DOUBLE
WORKOUT CF/ED/GIRL/ROWER WEEK 6 | 2023
>MONDAY 06/02 CROSSFIT CLASS PARTE A – STRENGTH BACK SQUAT:EVERY 2’30” X 10’:4 REPS BACK SQUAT @WEIGHT OF 6 HEAVY REPS OF LAST WEEKTHEN… EVERY 2’30” X 5’ (2 SETS): MAX REPS @70% OF 6 HEAVY REPS PARTE B – EMOM 16’:FITNESS: 8 DEADLIFT
WORKOUT CF/ED/GIRL/ROWER WEEK 5 | 2023
>MONDAY 30/01 CROSSFIT CLASS PARTE A – STRENGTH DEADLIFT FROM 0:00 TO 20:00:TO FIND 6 HEAVY REPS THEN… 4 SETS BACK OFF: 6 REPS @80% 6 HEAVY REPS (REST 2’ BETWEEN SET) PARTE B - COMPLETE EMOM 4’:13/9 CAL ROWER EMOM 4’:9 BURPEES PLATE JUMP EMOM 4’:13 OVERHEAD PLATE LUNGES EMOM 4’:9 BB
WORKOUT CF/ED/GIRL/ROWER WEEK 4 | 2023
>MONDAY 23/01 CROSSFIT CLASS PARTE A – STRENGTH BACK SQUAT EVERY 2’30” X 15’ (6 ROUNDS):6 REPS15-20 PUSH UPS PARTE B: PARTNER WOD - COMPLETE 7 ROUNDS FOR TIME (18’ TIME CAP) :80 DU’S/ 140 SU’S20 BARBELL FRONT FRONT RACK LUNGES10 SYNCHRO BURPEES ENDURANCE CLASS PARTE A) COMPLETE 10 ROUNDS OF
