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workouts

WOD 29/12/2020

Pubblicato il da CrossFit Suzzara

Α.

Execution: (A1 + 60rest + A2 + 60 rest + A3 + 75 res) x 3 

A1) Farmers Press: 20X1; 8-10/arm;

rest 60sec x 3 Sets

A2) French Press (on bench or standing tall): 2020;10-12reps;

rest 60sec x 3 Sets

A3) Alternating Dumbbell Curls: 30X1; 8-10/arm;

rest 60sec x 3 Sets

B.

Rx

  1. – TEST –

For max reps:

4 Minutes of Dumbbell Burpee Box Step-Overs (22.5/15 Kg DBs over 50cm Box for all)

Rest 60 seconds, and then…

      2. – TEST –

For max calories:

4 Minutes of Rowing or DB Hang Clean&Jerk 22.5/15 Kg ( alternate every 10 reps)

Scaled

  1. – TEST –

For max reps:

4 Minutes of Dumbbell Burpee Box Step-Overs (15/10 Kg DBs over 50 cm Box for all)

Rest 60 seconds, and then…

      2. – TEST –

For max calories:

4 Minutes of Rowing or DB Hang Clean&Jerk 15/10 Kg ( alternate every 10 reps)

Basic

  1. – TEST –

For max reps:

4 Minutes of Dumbbell Burpee Box Step-Overs (10/5 Kg DBs over 50cm Box for all)

Rest 60 seconds, and then…

      2. – TEST –

For max calories:

4 Minutes of Rowing or DB Hang Clean&Jerk 10/5 Kg ( alternate every 10 reps)

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