For time, 100 air squats 100 sit ups 100 push ups 100 pull ups 100 push ups 100 sit ups 100 air squats – scaling options on the board – leggi tutto
Push/Split Jerk, from rack, 1 – 1 – 1 – 1 – 1 – 1 – 1 then work on weakness opt a: 1 mile run opt b: 2k row leggi tutto
Amrap 20′ 200m run 1 rope climb max reps hand stand push ups leggi tutto
3 Rounds for time of 800m run 30 kb swings @ 32/24 kg 15 burpee box jumps @ 60/50 cm CFPR avvisa: metti un paio di calze lunghe in borsa per domani se vieni ad allenarti!!! leggi tutto
10 rounds for time of 15 wall balls @ 9/6 kg 3 clean & jerks @ 90/60 kg demo wod... leggi tutto
Deadlift 3 – 3 – 3 – 3 – 3 CFNE Double Unders Test 3 rounds 2 min – max double unders 1 min – rest... leggi tutto
“Murph – Memorial Day” For time, 1,6 km run 100 pull ups 200 push ups 300 squats 1,6 km run partition the reps as needed. start and finish with the run. if you have a 10 kg vest, wear it. CFPR avvisa: – opzioni per scalare l’allenamento... leggi tutto
5 rounds for time of 500m row (girls 400m) 7 hang squat cleans @ 70/45 kg 13 burpees watch Regionals this weekend here: http://games.crossfit.com/ leggi tutto
On The Minute x 20 min even: 10 push presses @ 50/35 kg odd: 15 swings @ 24/16 kg (scaling options on the whiteboard) leggi tutto
Heavy Day Back Squat 5 – 5 – 3 – 3 – 1 – 1 – 1 Heavy days are essentials in crossfit programming to develop strength !!! leggi tutto
