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
WORKOUT CF/ED/GIRL & ROWER WEEK 17 | 2022
>MONDAY 25/04 CF CLASS WARM UP GENERALE E RIPASSO BACK SQUAT 10’ EVERY 3’ X 15’ (5 SETS)BACK SQUAT 5-5-5-5-5 con fermo 2”DOUBLE DB SHOULDERS PRESS 10 reps PARTNER WOD (I go u go) 18’ AMRAP6 BURPEES BAR TARGET7 TOES TO BAR8 DOUBLE DB
WORKOUT CF/ED/GIRL & ROWER WEEK 16 | 2022
>MONDAY 18/04 CF CLASS 10’ WU GYMNASTIC STRENGTH PARTE A) EMOM 12’: 5 RING DIP/8 DIP BOX7 AUSTRALIAN PULL UP20” HAND STAND HOLD/ 20” TENUTA VERTICALE 3 APPOGGI5 STRICT HSPU/ 5 PIKE PUSH UPS FEET ON BOX PARTE B) EVERY 3’ X 18’: 400 M RUN + 4
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 15 | 2022
>MONDAY 11/04 WEIGHTLIFTING CLASS 5’ Warm up and Mobility PRIMARY WEIGHTLIFTING SESSION 2s: 2 Hang Snatch (@50%)2s: 2 Hang Snatch (@60%)2s: 2 Hang Snatch (@70%) 2s: 2 Hang Snatch (@80%) B - SECONDARY WEIGHTLIFTING SESSION 5s: 2 Power Clean + 2
WORKOUT CF/ED/GIRL & ROWER WEEK 15 | 2022
>MONDAY 11/04 CF CLASS PARTE A) BB SESSION - 16’ EMOM:1. 8 Barbell shoulder Press 2. 15 Tuck ups 3. 8 Strict Pull ups 4. 10 BB Good Morning PARTE B) PARTNER WOD - 18’ E3MOM: 30 Wall Balls 20 Toes to
WORKOUT CF/ED/GIRL & ROWER WEEK 14 | 2022
>MONDAY 04/04 CF CLASS 10’ TECNICA HANDSTAND & HANDSTAND PUSH UP PARTE A) EVERY 90” X 6’ (4 SETS):20” HS HOLD CHEST TO WALL3 STRICT HSPU/ 5 PIKE PUSH UP FEET ON BOX PARTE B) FITNESS – EVERY 2’ X 8’:10 SHOULDER PRESS20” HOLLOW
WORKOUT CF/ED/GIRL & ROWER WEEK 13 | 2022
>MONDAY 28/03 CF CLASS WARM UP GENERALE E RIPASSO BACK SQUAT 10’ EVERY 2’30” X 15’ (6 SETS)6-6-6-4-4-4 BACK SQUAT10 BB ROW TEAM OF 3 - 5 ROUNDS (20’ TIME CAP)20 SYNCHRO FRONT SQUAT (2 on)20 SYNCHRO BURPEES BAR FACING (2 on)6 ROPE CLIMB
WORKOUT CF/ED/GIRL & ROWER WEEK 12 | 2022
>MONDAY 21/03 CF CLASS 10’ TECNICA HANDSTAND PARTE A) EVERY 90” X 6’ (4 SETS):A) 20” HS HOLD CHEST TO WALLB) 10” HOLLOW HOLD + 10 HOLLOW ROCKS PARTE B) FITNESS – EVERY 2’ X 8’:20” HANDSTAND HOLD 5 PIKE PUSH UPS8 V
