CROSSFIT CLASS 28.4.2017

ENDURANCE
- 1600m Run
- 160 Burpess jump Step lateral
- 1600m Run

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WEIGHTLIFTING CLASS 27.4.2017

Core Work
5 Rounds
- 10 Hollow Rocks
- 10 V-Ups
- 10 Tuck Ups
- 10 Sec. Hollow Hold

SQUAT CLEAN
Every min (5 mins) 6 Squat Clean * Choose a weight you can Touch and Go! *

Rest 1 min

Every min (5 mins) 3 Squat Clean (Medium) * Choose a weight you can Touch and Go! *

Rest 1 min

Every 30 secs (5 mins) 1 Squat Clean (Heavy)

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CROSSFIT CLASS 08.05.2017

"Holleyman"
30 rounds for time of:
- 5 Wall ball
- 3 Handstand push-ups
- BW Power clean, 1 rep

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CROSSFIT CLASS 24.4.2017

7 min Amrap
- 28 Double Unders
- 14 Toes to Bar

-Rest 3 Minutes -

7 min Amrap
- 28 Burpees
- 14 Deficit Push Ups.

Accessory Work
Tabata (8rds)
- 20 sec Hollow Rock
- 10 sec superman

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CROSSFIT CLASS 21.4.2017 

Conditioning Press (70%) 
- 5' x 30 Shoulders Press
- 5' x 30 Push Press
- 5' x 30 Thruster
- 5' x 30 Jerk

Wod
3 RFT
- 500 SU
- 21 Bar Jump Over (hanging leg)
- 21 Deadlift (bodyweight)

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WEIGHTLIFTING CLASS 20.4.2017

- Back squat: set of 10@70%, set of 8@75%, set of 6@80%, set of 4@85%, set of 3@88%, set of 2@91%

- Bench press: set of 10@70%, set of 8@75%, set of 6@80%, set of 4@85% set of 3 at 88%, set of 2 at 91%

- Clean tempo deadlifts: 3sets×2reps at 70%, 75%, 80%, 85%, 90% take 10 sec to get up and 10 sec to get down.

- Strict Pull Ups x 50 reps total.

- Sit ups using weight behind head x 100 total

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CROSSFIT CLASS 19.4.2017

PART A
find 1 rm
1 power clean
1 hang squat clean
1 jerk

PART B
Team of 2
10 rft
10 c&j 60/40
10 c2b
10 burpees

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CROSSFIT CLASS 18.4.2017

WOD: For Time
- 100 PWR Snatch
- 120 Row Cal
- 120 Pullup
- 120 Box Jump Over
- 100 Thruster
- 180 SU

...Lasciate ogni speranza o voi che entrate''.

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WOD 14.4.2017

PART A
AMRAP 15'
10 Pull up
7 T2B
4 Chest 2 Bar
1 Bar MU/Pullup Strict (con sovraccarico)

PART B
27 - 21 - 18 - 15 - 12 - 9 - 6 - 3
SDHP (40 kg / 30 kg)
Thruster (40 kg / 30 kg)

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WEIGHTLIFTING CLASS 13.4.2017

SKILL-WORK-STRENGTH

- BENCH: SET OF 10 AT 70%, SET OF 8 AT 75%, SET OF 6 AT 80%, SET OF 4 AT 85%

- 1 KT row: 5 x 6 each arm.  (SUPER SET WITH  BENCH)

- Front Squat: set of 10 @70%, set of 8@75%, set of 6@80% ,set of 4@85%

- TEMPO Snatch grip deadlifts: 5 x 3….. 65%, 70%, 75%, 80%, 85%

- Barbell curls: 3 x 10

- 50 Sit ups using weight behind head

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CROSSFIT CLASS 12.4.2017

PART A
AMRAP 10'
- 10 Hang Power Clean (60 kg / 40 kg)
- 10 Burpees

PART B
5 RFT
- 2 Shoulder To Over Head
- 4 Front Squat
- 20 Push Ups HR

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GYMNASTIC CLASS 11.4.2017

HANDSTAND SKILL & WORK

- CHIUSURE DEL BUSTO A GAMBE DIVARICATE A TESTA E SPALLE ALLINEATE
- TRX PLANK TO STRADDLE PIKE
- TRX INCLINATED HANDSTAND
- STRADDLE WALL NEGATIVES
- HANDSTAND LEAN HOLDS
- STRADDLE PRESS NEGATIVES
- WALL ELEVATED STRADDLE PRESS

- WALL STRADDLE PRESS TO HANDSTAND

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WOD 10.4.2017

Blake
4rft
- 100' walking lunges oh
- 30 bumper jump over
- 20 wallball
- 10 hspu

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CROSSFIT CLASS 7.4.2017

PART A
Emom team 16'
- 1'- 2' 10x lateral burpees
- 3'- 4' 10x box over
- 5'- 6' 10x t2b
- 7'- 8' 10x Pwr Snatch

restart

PART B
15/9/6/3
- Pwr Snatch
- T2b
- box over
- lateral burpees

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WEIGHTLIFTING CLASS 6.4.2017

Five rounds of:

• Deadlift, 12 reps (100-50)
• Hang power clean, 9 reps (70-40)
• Push jerk, 6 reps (60-30)

for time

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CROSSFIT CLASS 5.4.2017

HERO WOD 

LUMBERJAK 20
20 Deadlifts
SU 250

20 KB swings
SU 250

20 Overhead Squats
SU 250

20 Burpees
SU 250

20 Pullups (Chest to Bar)
SU 250

20 Bar jumps
SU 250

20 Squat Cleans
SU 250
For time

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GYMNASTIC CLASS 4.4.2017

STRENGHT
- Deadlift
- Floor Press
- Dip Ring
(5set x 6+6+6 rep)

SKILL OF THE DAY: BUTTERFLY PULL UP
- Arch & Hollow Body:
2 x Tabata alternato

- arch-hollow in sospensione alla sbarra:
2 x 2 (0:05+0:05)

- Butterfly Pull Up in appoggio su un box:
2 x10

- Jumping Butterfly Pull Up:
2 x 10

- Nano Butterfly:
3 x 10

- Butterfly Pull Up:
Scegliere UNA delle seguenti opzioni da eseguire UNBROKEN:
A) 3x20
B) 4x15
C) 6x10
D) 8x8

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CROSSFIT CLASS 3.4.2017

Every Minute On the Minute: Partner WOD
- Clean + power jerk
- Push ups
- Squat Clean
- Burpees Over the Bar
1+1
2+2
....

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