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  • VENERDI’ 21/12/18

    STRENGTH DEADLIFT 5 REP @75%, 3 REP @85%, 1+ REP @95% REST 2/3 MIN BETWEEN SETS   METCON 12’ AMRAP RX: 30 DEADLIFT 100/70 Kg 30 WALL BALL 20/14 lbs

  • SABATO 22/12/18

    PARTNER WOD AMRAP 24' 25 KB SWING 12 KB FRONT RACK BOX STEP OVER 18 SQUAT JUMP WITH AN EMPTY BARBELL   *SWITCH EVERY ROUND

  • GIOVEDI’ 27/12/18

    CROSSFIT TOTAL RX, INTERMEDIATE AND BEGINNER   12 MIN TO FIND 1 REP MAX BACK SQUAT   THEN 12 MIN TO FIND 1 REP MAX STRICT PRESS   THEN 12

  • VENERDI’ 28/12/18

    METCON “HALF MURPH” RX: 800m RUN 50 PULL UP 100 PUSH UP 150 AIR SQUAT 800m RUN   INTERMEDIATE: 800m RUN 50 BANDED PULL UP 100 KNEES PUSH UP 150

  • SABATO 29/12/18

    TEAM WOD OF 2 AMRAP 30’ I GO YOU GO 20 MEDBALL CLEAN 20/14lbs 60 DOUBLE UNDERS / 120 SINGLE UNDERS 30 MEDBALL SITUP 20/14lbs

  • MERCOLEDI’ 2/1/19

    METCON FOR TIME RX: 800m RUN THEN 10 ROUNDS OF 10 HANDSTAND PUSHUP 10 ALT PISTOLS THEN 1Km ROW   INTERMEDIATE: 800m RUN THEN 10 ROUNDS OF 10 DEFICIT PUSHUP

  • GIOVEDI’ 3/1/19

    STRENGTH TEST: 12 MIN TO FIND 1RM FRONT SQUAT   OPEN WORKOUT 18.5 AMRAP 7’ LADDER +3 RX: 3 THRUSTER 40/30Kg 3 CHEST TO BAR   INTERMEDIATE: 3 THRUSTER 35/25Kg