04
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workouts

WOD 04/12/2020

Pubblicato il da CrossFit Suzzara

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Α.

FIND 1RM PUSH PRESS:

 

Every 2 minutes, perform:
Push Press
Set 1 –  2 reps @ 70% of 1-RM
Set 2 – 2 reps @ 80% of 1-RM
Set 3 – 2 reps @ 90% of 1-RM
Set 4 – 1 rep @ 95% of 1-RM
Set 5 – 1 rep @ 100% of 1-RM
Set 6 – 1 rep@ 103% of 1-RM (optional)
Set 7 – 1 rep @105% of 1-RM (optional)

 

(se avete a disposizione pochi pesi, eseguite 2/3 reps ogni 2 minuti con tempo training 51X2)

B.

Rx

“Jackie”
For time:
Row 1000 Meters or 800m Run or 240 Double Unders or 40 Burpees Box Jump Over
50 Thrusters (20/15 Kg)
30 Pull-Ups

Scaled

For time:
Row 800 Meters or 700m Run or 180 Double Unders or 30 Burpees Box Jump Over
40 Thrusters (20/15 Kg)
30 Pull-Ups

Basic

For time:
Row 600 Meters or 500m Run or 120 Single Unders or 20 Burpees Box Jump Over
30 Thrusters (20/15 Kg)
20 Banded Pull-Ups

Motivation.

Le strade dritte non hanno mai prodotto piloti esperti.