WEIGHTLIFTING/STRENGTH WORKOUT WEEK 23 | 2023
>MONDAY 05/06 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION4s: 2 Hang Snatch (@80%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’ x 4s: 2x (Power Clean + Push Jerk) (@75%) C - STRENGTH SESSION (3a sett)5s: 3-4 reps – Clean Deadlift (fermo sopra
WORKOUT CF/ED/GIRL/ROWER WEEK 23 | 2023
>MONDAY 05/06 CROSSFIT CLASS BACK SQUAT WARM UP – 3 ROUNDS OF:8 BARBELL GOOD MORNING40” WALL SIT + 6 SQUAT JUMP20 REPS DINAMIC PLANK THEN… RAMPING TO 6RM BACK SQUAT WEIGHT10 REPS @EMPTY BB8 REPS @50%5 REPS @70%4 REPS @80%3 REPS @90% *PERCENTUALI IN
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 22 | 2023
>MONDAY 29/05 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION• 3s: 3 Hip Snatch (@50%)• 3s: 2-3 Hang Snatch (@75-80%) B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’30” x 4s: 2x (Power Clean + Push Jerk) (@75%) C - STRENGTH SESSION (3a sett)•
WORKOUT CF/ED/GIRL/ROWER WEEK 22 | 2023
>MONDAY 29/05 CROSSFIT CLASS BACK SQUAT WARM UP – 3 ROUNDS OF:200 M RUN9 LIGHT WEIGHT KB SWING9 LIGHT WEIGHT GOBLET SQUATTHEN… RAMPING TO 6RM BACK SQUAT WEIGHT 10 REPS @EMPTY BB8 REPS @50%6 REPS @60%5 REPS @70%4 REPS @80%3 REPS @90%2 REPS
WORKOUT CF/ED/GIRL/ROWER WEEK 21 | 2023
>MONDAY 22/05 CROSSFIT CLASS WARM UP FOR ROPE CLIMB – 3 ROUNDS OF:30” CROSSOVER3 INCHWARM PUSH UPS3 INDUPUSH UPS10 SCAPULAR CIRCONDUCTION ON PLANK POSITION SPECIFIC ROPE CLIMB TECNIQUE – 3 ROUNDS OF:5 SWING5 CROSS TOESTOBAR5 STRICT TOES TO BR/KTC3 JUMP TO ROPE +
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 21 | 2023
>MONDAY 22/05 WEIGHTLIFTING CLASS 5’ Warm up and MobilityA- PRIMARY WEIGHTLIFTING SESSION• 3s: 3 Hip Snatch (@50%)• 3s: 3 Hang Snatch (@70-75%)B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’30” x 4s: 2x (Power Clean + Push Jerk) (@70-75%)C - STRENGTH SESSION (2a sett)•
WORKOUT CF/ED/GIRL/ROWER WEEK 20 | 2023
>MONDAY 15/05 CROSSFIT CLASS BACK SQUAT WARM UP PARTE A: EMOM 15’A) 5 x BACK SQUATB) 12-15 x V-UPS C) REST PARTE B: AMRAP 12’12 BARBELL THRUSTERS12 BURPEES OVER24 BUTTERFLY SIT UPS ENDURANCE CLASS PARTE A) COMPLETE FOR TIME (12’): 21 – 18 – 15 – 12CAL
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 20 | 2023
>MONDAY 15/05 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION3s: 3 Hip Snatch (@50%)3s: 3 Hang Snatch (@70%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’30” x 4s: 2x (Power Clean + Push Jerk) (@70-75%) C - STRENGTH SESSION (1a sett)5s: 3 reps –
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 19 | 2023
>MONDAY 08/05 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION3s: 2 Snatch (fermo sopra il ginocchio @70%) B - SECONDARY WEIGHTLIFTING SESSIONEVERY 2’30” x 4s: 2x (Power Clean + Push Jerk) (@70-75%) C - STRENGTH SESSION5s: 3 reps – Clean Deadlift (@110%
WEIGHTLIFTING/STRENGTH WORKOUT WEEK 18 | 2023
>MONDAY 01/05 WEIGHTLIFTING CLASS 5’ Warm up and Mobility A- PRIMARY WEIGHTLIFTING SESSION• 3s: 2 Snatch BTK (@75-80%) B - SECONDARY WEIGHTLIFTING SESSION• EVERY 2’30” x 4s: 2 Power Clean (@70-75%) C - STRENGTH SESSION• 5s: 4 reps – Clean Deadlift (@105-110% cj)• 4s: 4
