WORKOUT OF THE DAY
WORKOUT OF
WARM UP:
PLATE WARM UP ! ! !
WOD REVIEW
HERO WOD: HAVANA
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
mercoledì 20/02
WARM UP:
PLATE WARM UP ! ! !
WOD REVIEW
HERO WOD: HAVANA
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
martedì 19/02
WARM UP
PVC OHS - SALLY UP SALLY DOWN
STRENGHT: BARBELL CYCLING
10 X 4 SETS START AT 50% 1 RM P.S.
HANG POWER SNATCH
WOD: AUGURI EDORDO! 25
X3
TEAM OF TWO
25 FS SQUAT EMPTY BAR
25 PUSH PRESS EMPTY BAR
25 T2B/ K2C
(RX 20/15 KG)
T.C. 12'
25 THRUSTER WITH PARTNER
lunedì 18/02
PLATES WARM UP
STRENGHT
IN 8' WINDOW
OHS FROM GROUND
BUILD EAVY TRIPLE
WOD: BATTERY TRAINING POWER UP
15/12/9 X3
CAL ROW
BURPEES OVER THE ROW
AMERICAN SWING ( RX 24/16 KG)
REST TIME IS PARTNER WORK TIME
venerdì 15/02
WARM UP : 3 ROUNDS NOT FOR TIME
10 CUBAN PRESS WITH PLATE
10 GOBLET SQUAT WIDE GRIP
30" STRADDLE PRESS HOLD
FRIDAY, PUMP DAY
3 ROUNDS
30" BANDED DEAD BUG
15 REP HIP THRUST
10 KB RACK TALL KNEELING TO STANDING
10 LANDMINE PRESS
CROSSFIT OPEN WORKOUT
11.3
giovedì 14/02
WARM UP
BALL TOSS GAME
DOWEL TOWEL GAME
CONE GAME
WOD
X2
IN A TEAM OF TWO
CASH IN 3' PARTNER HOLD
THEN
50 SYNCRO LUNGES
50 SYNCRO AMERICAN SWING
100 SLAM BALL (10/8 KG)
100 BP OVER THE PARTNER
mercoledì 13/02
WARM UP : 3 ROUNDS NOT FOR TIME
10 CUBAN PRESS WITH PLATE
10 GOBLET SQUAT WIDE GRIP
30" STRADDLE PRESS HOLD
HAPPY B-DAY MARINA +59
POWER UP
1' ROW SPRINT + 1' BIKE SPRINT (X3)
WOD - CROSSFIT OPEN 17.4-
IN A TEAM OF 3 AMRAP 16'
55 DEADLIFT (100-70 KG RX)
55 WALL BALL (9-6 KG)
55 CAL ROW
55 HAND STAND PUSH UP
SCEGLI UN GIORNO
a partire dal 01/08/2016 per vedere il relativo wod