Allenamenti della settimana
29/6 – 5/7
HYBRID
STRENGTH
Barbell Romanian Deadlift 4 x 6, rest 90 sec
ENDURANCE
EMOM 20′
Min 1: 16/14 calorias
Min 2: 12/10 DB Deadlift
Min 3: 10 Sit Up
Min 4: 8 Burpees
CrossFit
STRENGTH
Tall Power Snatch + OHS 5 x 3, climbing
Hang Snatch 3 3 3 2 2, climbing
METCON
HOT IN HERRE
13 min Amrap
35 Double Unders
12 Wallball (9/6)
9 Dumbbell Snatch
*time cap 12 min
HYBRID
STRENGTH
Dumbbell Incline Bench Press 4 x 10
+
EMOM 6
French Press 12
Heels Elevated Narrow Squat 12
ENDURANCE
In 14 min
60-40-20
Cals
Reverse Lunges (1 DB)
Max mt Erg
CrossFit
STRENGTH
Weigthed Chesto to Bar 5 x 3
Bar Muscle Up Review
METCON
EMOM 15
Min 1: 18/14 Calorie Bike
Min 2: 12/8 Burpees Box Jump Over
Min 3: 6 Bar Muscle up / C2B
HYBRID
STRENGTH
Single Arm Dumbbell Row 3 x 8 x side
+
EMOM 6′
Min1: Dumbbell Curl 15/12
Min 2: Plate Front Raise 15/12
ENDURANCE
AMRAP 16
12 Hang Dumbbell Snatch alt
9 Box Jump Over
40 sec erg RPE 7
CrossFit
STRENGTH
Scarecrow Clean 3 x 4
Tall Clean 3 x 4
Hang Power Clean 4 x 3
METCON
FOR TIME T-2
2,000-meter row
50 Kipping Toes to Bar
30 Hang Cleans 90/60 kg
HYBRID
STRENGTH
Dual KB Front Squat 4 x 10
+
Every 90 sec x 6
A: Split Squat Pulse 6/6
B: Side Plank D&U 10
ENDURANCE
TABATA
A. Dumbbell Push Press (light weight)
B. Erg
C. Reverse Lunges (light weight)
D. Erg
Rest 1′ between
CrossFit
BODY BUILDING DAY
Abs: every 4 min x 3
10 Pendlay Row
10 Med-Ball Pike Up
30 MedBall Russian Twist
Legs: every 4 min x 3
8/6 2 KB o Barbell Sumo DL
Max Seated Dumbbell Leg Extension
METCON
14 min Amrap
30m Farmer Carry
Max Dumbbell Bench Press, weight by feel*
*minimo 6-8 reps
HYBRID
STRENGTH
Wide Pull Ups 4 x 10
Renegade Row 3 x 12
ENDURANCE
ENDURANCE
Max cals in 16 min
E4MOM
6 Synchro KB Swing
6 Synchro Alt V-Ups
Add 2 reps every round
CrossFit
SKILL
Handstad Hold / Push Ups / Walk
METCON
MORENOTA
18 minute AMRAP
4 Kipping HSPU / 5 mt HSW
12 Kettlebell Swings (32/24)
20 Air Squat
HYBRID
ENDURANCE
For Time T-3
50-40-30-20-10
Calories erg
Burpee to Target
Calories erg
Box Jump Over
cap time 35 min
CROSSFIT
STRENGTH
4 sets:
Goblet Tall Kneeling to Standing 10
Pike Shoulder Taps 10
Strict T2B o K2E o Leg Raise 10
METCON
For Time – T2
50-40-30-20-10
Box Jump Overs
Calorie Row/Bike
Dumbbell Power Snatch
*with partner partition as needed
Cap time 25 min