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  • SABATO 16/2/19

    TEAM WOD OF 2 EVERY 5 MIN X 5 INTERVALS A) MAX REPS TOES TO BAR B) MAX REPS DB SNATCH C) MAX REPS PULL UP D) MAX REPS DOUBLE

  • LUNEDI’ 18/2/19

    DEADLIFT BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON AMRAP 12’ RX: 6 STRICT HANDSTAND PUSH UP 9 DEADLIFT 100/70Kg 36 DOUBLE UNDERS   INTERMEDIATE: 6

  • MARTEDI’ 19/2/19

    METCON RX: AMRAP 4’ 21 BURPEES 21 TOES TO BAR 21 FRONT SQUAT 40/30Kg REST 4 MIN AMRAP 4’ 15 BURPEES 15 TOES TO BAR 15 FRONT SQUAT 50/35Kg REST

  • MERCOLEDI’ 20/2/19

    GYMNASTICS EVERY 1:30 x 6 SETS RX: 1 LEGLESS HOLLOW BODY ROPE CLIMB INT: 5 STRICT PULL UP BEG: 8 RING ROW 3030   METCON 3 ROUDS FOR TIME RX:

  • GIOVEDI’ 21/2/19

    METCON AMRAP 25’ RX 400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) 60 DOUBLE UNDERS 30 KB RUSSIAN SWING 20 KB FRONT RACK BOX STEP OVER (10 R. ARM

  • SABATO 23/2/19

    BOX LEAGUE CLASSI DI FLEXIBILITY E CROSSFIT SOSPESE

  • LUNEDI’ 25/2/19

    SPLIT JERK BUILD A HEAVY SET OF 3 REPS IN 12 MIN   METCON AMRAP 8’ LADDER UP RX: 1-2-3-4 . . . PUSH JERK 45/30Kg 2-4-6-8 . . .

  • MARTEDI’ 26/2/19

    METCON TEAM OF TWO 2 ROUNDS FOR TIME RX: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER 20/15Kg 40 CHEST TO BAR   INT: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER

  • MERCOLEDI’ 27/2/19

    METCON 5 ROUNDS FOR TIME RX: 15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 22.5/15Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND   INT: 15