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workouts

WOD 17/12/2020

Pubblicato il da CrossFit Suzzara

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Α.

Romanian Deadlift
*Set 1: 5 reps @ 60% of 1-RM (indicativamente 85% Deadlift)
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 75%

B.

Rx 

Every 8 minutes, for 32 minutes (4 sets) for times:
20/15 Calories of Assault Bike or 20 Front Squat 40/25 Kg
20 Alternating Pistols
400 Meter Run or 20 Burpees
15 Strict Pull-Ups or 20 Barbell Bent Row 40/25 Kg

Scaled

Every 8 minutes, for 32 minutes (4 sets) for times:
15/10 Calories of Assault Bike or 15 Front Squat 40/25 Kg
20 Alternating Pistols
300 Meter Run or 15 Burpees
15 Strict Pull-Ups or 20 Barbell Bent Row 40/25 Kg

Basic

Every 8 minutes, for 32 minutes (4 sets) for times:
10/5 Calories of Assault Bike or 10 Front Squat 30/20 Kg
20 Alternating Reverse Lunge
200 Meter Run or 10 Burpees
10 Strict Banded Pull-Ups or 10 Barbell Bent Row 30/20 Kg

Motivation.

Se non ti arrampichi, non puoi cadere. Ma vivere tutta la vita sul terreno non ti darà gioia.