Crossfit Segrate

SABATO 06/04/2019
2019-04-06
SORPRESA ?

LUNEDI' 08/04/2019
2019-04-08
STRENGTH
5 X 5 PUSH PRESS

METCON
14’ AMRAP
RX:
60 DOUBLE UNDERS
40 AIR SQUAT
20 BURPEES
10 PUSH JERK 60/40Kg

INT:
40 DOUBLE UNDERS
40 AIR SQUAT
20 BURPEES
10 PUSH JERK 50/30Kg

BEG:
60 SINGLE UNDERS
40 AIR SQUAT
20 BURPEES
10 PUSH JERK by feel

MARTEDI' 09/04/2019
2019-04-09
ENDURANCE
FOR TIME
TEAM OF 3
1600m RUN TOGETHER
3000m ROW (I GO YOU GO)
1600m RUN TOGETHER

CAP TIME 35 MIN

MERCOLEDI' 10/04/2019
2019-04-10
WEIGHTLIFTING
EVERY 1:15 X 8 SETS
1 POWER CLEAN + 1 HANG SQUAT CLEAN + 2 PUSH JERK

METCON
3 ROUNDS FOR TIME
RX:
21 POWER CLEAN 40/30Kg
15 PULL UP
9 BOX JUMP OVER 60/50cm

INT:
21 POWER CLEAN 35/25Kg
15 BANDED PULL UP
9 BOX JUMP OVER 60/50cm

BEG:
21 POWER CLEAN by feel
15 RING ROW
9 BOX STEP OVER 60/50cm

CAP TIME 12 MIN

BE READY FOR THE UNKNOWN
2019-04-11 00:00 - 2019-04-30 23:55 (Europe/Rome)
?
