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  • 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 . . . LATERAL BURPEES   INT: 1-2-3-4 . . . PUSH JERK 30/20Kg 2-4-6-8 . . . LATERAL BURPEES   BEG: 1-2-3-4 . . . PUSH JERK

  • 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 15/10Kg 40 PULL UP   BEG: 2K ROW (SWITCH EVERY 250m) 80 THRUSTER by feel 40 JUMPING PULL UP   CAP TIME 28 MIN

  • 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 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 17.5/10Kg 20 DEFICIT PUSH UP AFTER EVERY ROUND   BEG: 15 – 12

  • GIOVEDI’ 28/2/19

    METABOLIC CONDITIONING RX, INTERMEDIATE & BEGINNER: ROW 250m ROW 500m ROW 1000m ROW 500m ROW 250m WORK-REST 1:1

  • SABATO 2/3/19

    TEAM WOD OF TWO SWITCH AS NEEDED 30 SHOULDER TO OVERHEAD 40 CHEST TO BAR 50 SNATCH 60 BURPEES BOX JUMP OVER 50 SNATCH 40 CHEST TO BAR 30 SHOULDER TO OVERHEAD AFTER EVERY SET 200m RUN TOGETHER

  • LUNEDI’ 4/3/19

    METCON FOR TIME 1 ROUND OF: 100 DOUBLE UNDERS 50 AIR SQUAT 25 PUSH PRESS FOLLOWED BY 2 ROUNDS OF: 60 DOUBLE UNDERS 30 AIR SQUAT 15 PUSH PRESS FOLLOWED BY 3 ROUNDS OF: 40 DOUBLE UNDERS 20 AIR SQUAT 10 PUSH PRESS   RX: 40/30Kg INT: 35/25Kg & SINGLE UNDERS x2 BEG: by feel

  • MARTEDI’ 5/3/19

    METCON 2:30 ON – 2:30 OFF x 5 INTERVALS RX: M300/W250m ROW 10 CHEST TO BAR MAX KB SNATCH 24/16Kg   INT M300/W250m ROW 10 PULL UP MAX KB SNATCH 20/12Kg   BEG M250/W200m ROW 10 RING ROW MAX KB SNATCH by feel

  • MERCOLEDI’ 6/3/19

    SKILL BAR MUSCLE UP   METCON ”PIETRO” AMRAP 19’ RX: 2 BAR MUSCLE UP or M4/W3 STRICT PULL UP 3 THRUSTER 135/95lbs 19 LATERAL BURPEES