A. Every two minutes, for 16 minutes (8 sets): High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to […]
A. Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 50% of 1-RM Deadlift *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Sets 4-6 – 2 reps @ 80% B. “DT” Five rounds for time of: 12 Deadlifts (70/45 Kg) 9 Hang […]
Vuoi rendere i tuoi allenamenti una BOMBA per la tua salute? I 3 principali vantaggi dell’esercizio fisico regolare Hai mai pensato di volerti rimettere in forma? … seriamente intendo Magari ci hai pensato e poi non hai trovato il tempo Lo sai che il Crossfit brucia in una sola ora più calorie di qualsiasi altro […]
With a continuous running clock, perform the following for times: 0:00 – 800 Meter Run 5:00 – 75 Shoulder to Overhead (50/35 Kg) 10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Single Dumbbell Thrusters (22.5/15 Kg) 20:00 – 75 Box Jump Overs (60/50cm) 25:00 – 800 Meter Run
Three Sets: 5 Deadlifts (practice touch and go cycling) 20-30 seconds Handstand Hold (practice perfect hand placement each time) Then… A. “Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 100/70 Kg Deadlifts Strict Handstand Push-Ups Motivation. Supera te stesso e supererai il mondo. (Agostino d’Ippona)
A. Complete as many rounds and reps as possible in 8 minutes of: 20 American Swing 24/16 Kg 15 Chest-to-Bar Pull-Ups Rest 4 minutes, and when the running clock reaches 12:00… B. Complete as many rounds and reps as possible in 8 minutes of: 30 Double-Unders 12 Wall Ball Shots (9/6 Kg) Rest 4 minutes, […]
A. Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 1 rep @ 95% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 95% Rest 2 minutes […]
A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1 rep Build over the course of the 10 sets to today’s heavy. B. Complete rounds of 9, 7 and 5 reps for time of: 90/65 Kg Power Clean Ring Muscle-Up (or 18/14/10 Chest to Bar)
A. Take 20 minutes to build to today’s 1-RM Push Press B. Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols Motivation. Se vuoi qualcosa che non hai mai avuto, devi fare qualcosa che non hai mai fatto. (Thomas Jefferson)
