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Settimana 30 settembre – 05 ottobre 2019

Lunedì 30 settembre 2019

STRENGHT – BACK SQUAT

10-10-10

WOD – FOR TIME

50-40-30-20-10
Sit Up
*Push Press @40/30

*Every time you stop 400m Run

Martedì 01 ottobre 2019

SKILL –  HANDSTAND PROGRESSION

Tripod To Free Handstand

WOD – 3 ROUNDS FOR TIME

5 Rope Climbs
15 Kipping Hspu
100 Air Squats

Mercoledì 02 ottobre  2019

WOD – AMRAP 6’

1 Power Clean
1 Thruster
1 Shoulder To Overhead
Rest 3’

AMRAP 6’

5 Kipping Pull Ups
7 Burpees Over
9 Sit Ups
Rest 3’

AMRAP 6’

12 Wall Ball Shots
6 Deadlifts
Rx @50/35

Giovedì 03 ottobre 2019

WOD – 5 ROUNDS FOR TIME

100 Double Unders
24 American Swings @24/16
12 Kipping Dips

Venerdì 04 ottobre 2019

WOD – 19.4

3 Rounds Of:
10 Snatches @40/30
12 Bar Facing Burpees
Rest 3’
3 Rounds Of:
10 Bar Muscle Ups
12 Bar Facing Burpees

Sabato 05 ottobre 2019

OPEN DAY

h 10:00  CF Gymnastics
h 10:00  CrossFit On Ramp

h 11:00   CF Advance

h 12:30  CF Team Wod
h 12:30  CrossFit On Ramp

h 13:30  Powerlifting

h 15:00  CF Endurance
h 15:00  CrossFit On Ramp