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Gennaio 2020 - CrossFit Begin

Mese: Gennaio 2020

WOD 29 Gen 2020

Warm Up 5′ + Mobility

WOD 1 AMRAP 10′

15 R. SIT UP PLATE @15/10
15 TOES TO BAR / KNEE UP
15 CRUNCH LPOSITION WALL

WOD 2

THRUSTER @40/30
21.18.15.12.9.6.3

CAL BIKE/ROW/SKIERG
3.6.9.12.15.18.21

CAP 20′


WOD 28 Gen 2020

Warm Up + Mobility

Practice: Hang Squat Clean
CAP 15′

WOD 1′ ON, 1′ OFF x 3 SET

On1 M.E. H. P. CLEAN
Off1

On2 10 H. P. CLEAN + M.E. PUSH UP
Off2

On3 8 H. S. CLEAN + M.E. BURPEES
Off3

On4 6 H. S. CLEAN + M.E. SQUAT
Off4


WOD 27 Gen 2020

Warm Up 5′ + Mobility

Ramping: DEADLIFT
From 50%1RM until 85%1RM
CAP 10′

WOD 1 – EMOM 10′
I) 3 DL + 5 BURPEES LAT OVER BAR
II) 5 BURPEES LAT OVER THE BAR + 1 DEADLIFT
rest 5′

WOD 2 – 3 RNDS
20 KB H SNATCH 24/16
40 BOX JUMP OVER
60 DOUBLE UNDER

CAP 20′