Deadlift : in 15′ 2RM Met-con: In 12′ 500 mt rowing + Amrap 7 Front Squat 40/25Kg 7 Burpees Score is for reps
Archive for dicembre, 2010
Intervals: 5 x 300m rowing – rec.2′ Metcon: 3 rounds x 50 squat 9 plio push ups h/o 18 sdlhp 32/24kg
Work on 2 RM Thrusters Work on 2 RM Heavy Pull ups Met-con: 4 rounds for time: 12 PowerClean 60/40 Kg 12 Pull ups 12 Box jumps 60/50 cm
”The Night Before Xmass” Tabata Squat bottom to bottom Amrap 16′ 24 KB Swings 32/24 kg 24 Push ups Hands Off 24 Walking lunges Tabata Burpees & Touch 30 cm max standing reach No Rest Score is for reps!!
Push Press 3-3-3-3-3 ”Winter white” 1000 mt rowing 21/15/9 DB Snatch 20/15 Kg Ring dips 50 Plate sit ups 20 Kg
Sabry’s 11o KG Deadlift Forza: Front Squat 2RM Met-Con: 30-20-10 Deadlift body weight Kb Swings 32/24 Knees to elbows
Francesco Ajello nell’Event 1 del Christmass Team Crush Skill: Hang Power Snatch Met-con: Amrap 15′ 3 Hang Power Snatch 60/40 Kg 2x 3 Pull ups 6 Push ups 9 Squats
Nick the ”Unquit” nell’ Event 1 del Christmass Crush 2010 Intervals: 10 x 30” all out effort rowing con 2′ di recupero Met-con: Amrap 7′ 7 Squat Clean 40/25 Kg 7 Box jumps 50/45 cm 7 Pull ups
Metcon: 10 rounds x 6 clean&jerk @ 40/30kg 6 back squat @ 40/30kg 6 walking lunges BB @ 40/30kg 6 x 10m shuttle run
3 rounds of: 1 Press 3 Push Press 5 Push jerks 2′ rest ”Fran” 21-15-9 Thrusters 40/30 kg Pull ups
Skills: Hang squat clean Met-con: 50 sit ups 21/15/9 Front squat 40/30kg SDLHP 40/30 kg Db Snatch 15/10 kg 50 sit ups
Deadlift 3 x 3 @ 90% 1RM + “Cindy”
Ghost Squatting? Filthy Fiftyfor time:50 Box jumps50 Jumping Pull ups50 KB Swings50 walking lunges50 KTE50 Push press50 Back Extentions50 Wall Ball50 Burpees50 Double unders http://www.crossfit.com/
5′ tyre flips couplet: 21-15-9 Thrusters 40/30 Kg ring dips +30 Deadlifts 100/80 Kg
3 set of: 1 x Shoulder Press 3 x Push Press 6 x Push Jerks Same Load each lift Met- con: 3 Rounds for time of: 300 mt Rowing 15 Rings push ups 50 squats 20 DB renegade row 20/15 kg
Forza: Back Squat 3 x 5 Pull Ups 3 x max reps Metcon: 30 hang squat clean 60/40kg 30 pull ups 30 burpees
Skill Work: Burgener Warm Up + Skill Transfer + Snatch from the high hang Conditioning Work:21-18-15-12-9 Swing 32/24kg + Knee To Elbow ogni couplet, 5 burpee box jump
sabato 18/12/2010..enjoy your team!! Split jerk 1Rep Max Met-con: 3 Rounds for time of: 50 Double unders 30 Kb Swings 32/24 kg 20 Push press DB 20/15 kg 10 Power clean 70/50 kg 500 mt row
15′ Handstand practice Met-con: 10 rounds for time of: 15 DL 60/40 kg 15 push ups
Strenght: Work on Front squat 1RM Intervals: 4 x 500 mt rowing 3′ rest between
