febbraio 28, 2023
- Strenght
- Back Squat
- Every three minutes
- 5 - 5 - 5 - 5 - 5
- Five Rounds for reps of:
- 7 dumbbell thruster
- (♂22,5 kg, ♀15 kg DBs)
- 12 chest-to-bar pull-up
- 50 double under
- time cap: 12 minutes
febbraio 27, 2023
- EmoM for 15 minutes:
- 1: 10 overhead lunges
- 2: 8/12 reps STRICT push-up
- (hands on DBs/KBs)
- 3: 12 heavy renegade row
- AmRap in 13 minutes of:
- 7 split-jerk
- 7 toes to bar
- 7 hang-power clean*
- 7 burpees over the bar
- *♂use a 50 kg barbell
- *♀use a 35 kg barbell
febbraio 24, 2023
- Ten rounds for time:
- 300 mt run
- 7 chest-to-bar pull-up
- 1 Squat snatch
- (♂70 kg, ♀45 kg barbell)
- time cap: 26 minutes
febbraio 23, 2023
- Weightlifting
- every 150s for five rounds
- Snatch balance, 5 reps
- 21 – 15 – 9 reps for time of:
- Clean + Jerk
- (♂60 kg, ♀40 kg barbell)
- burpees over the bar
- Time cap: 13 minutes
febbraio 22, 2023
- EMoM for 20 minutes
- 1: 15 pull-up
- 2: 15/12 calories on a rower/ski erg
- Or 12/8 calories on a bike
- 3: 20 box jump over
- 4: same as minute 2
febbraio 22, 2023
- Gymnastics Strenght
- Following the 20w/20r pattern:
- Three rounds of:
- - lateral to supine plank
- - handstand lean forward/push away
- - parallettes inversion
- rest 30s
- Ten rounds for time of:
- 7 Deadlift
- (♂1,5 BW, ♀ BW)
- 15 hand-release push-up
- time cap: 16 minutes
febbraio 20, 2023
- Strenght
- shoulder press
- every three minutes
- 3 - 3 - 3 - 3 - 3 - 3
- Amrap in 9 minutes:
- 5 thruster
- 30 double under
- Use heaviest weight
- in shoulder press
febbraio 19, 2023
- CrossFit ® Open Workout
- 21.1
- Complete as many reps as
- possible in 14 minutes of:
- 60-calorie row
- 50 toes-to-bar
- 40 wall-ball shot
- 30 clean
- 20 muscle-up
- ♀ 6 kg ball, 43 kg clean
- ♂ 9 kg ball, 61 kg clean
febbraio 17, 2023
- 10 rounds for time of:
- 5 front squat
- (♂70 kg, ♀47,5 kg barbell)
- 10 toes to bar
- Every two minutes, including start,
- Stop and perform 10 burpees
- Time cap: 22 minutes
febbraio 16, 2023
- S.L.I.P.S.
- ten minutes work for quality
- Workout 21.1
- For time:
- 1 wall walk
- 10 double-unders
- 3 wall walks
- 30 double-unders
- 6 wall walks
- 60 double-unders
- 9 wall walks
- 90 double-unders
- 15 wall walks
- 150 double-unders
- 21 wall walks
- 210 double-unders
- Time cap: 15 min.
febbraio 16, 2023
- Five rounds for time and reps:
- min. 1: 1 legless rope climb +
- Max ground-to-overhead
- (♂50 kg,♀35 kg barbell)
- min. 2: rest
- min. 3: 10 handstand push-up +
- toes to bar, max reps
- min. 4: rest
- min. 5: 12 GHD sit-up +
- Air bike for max calories
- min. 6: rest