Page 2 of 58

040317

A. Strenght

5RM Back Squat

3 x 5 @90%

B. Metcon

EMOM 10′
– 30mt shuttle run + 8 Burpee

030317

A. Volume

4 x max strict pull up
2′ rest

B. Metcon

For Time
600mt run
50 MB Clean
100 DU
50 A.Swing @24/16

010417

“Zimmerman”

Amrap 22′
11 C2B
2 DL @143/100
10 HSPU

310317

A. Volume

EMOM 10′
– 40″ T2B
– 30″ DU

B. Metcon

Amrap 3′
8 Hang Squat Snatch @50/35
max nose&tose

– 1 ‘ rest –

Amrap 3′
7 Hang Squat Snatch @50/35
max nose&tose
– 1′ rest –

Amrap 3’
6 Hang Squat Snatch @50/35
max nose&tose

300317

A. Skills

Butterfly Pull Up

B. Metcon

Amrap 22′
600mt run
11 Burpee Box Jump Over
11 Russian Swing @28/20

290317

A. Skills

EMOM 10′
2 Power Clean @30/20 (1’hang+1’catch)

B. Strenght

Find 1RM Power Clean & Push Jerk

C. Metcon

Death By PC+PJ
1′: 1 PC+PJ @50%
2′: 2 PC+PJ
3′: 3 PC+PJ
ecc.. ecc..

280317

A. Conditioning

50 Bar Facing Burpee

B. Metcon

EMOM 10′
5 Strict Pull up + 10 Db Snatch @25/15

270317

A. Open 17.5

10RFT
9 Thruster @43/29
35 DU

270317

A. Open 17.5
10RFT
9 Thrsuter @43/29
35 DU

250317

Hero Class

“Bull”
2RFT
200 DU
50 OHS @70/50
50 Pull Up
1 mile run

« Older posts Newer posts »

© 2017 Asd Leonessa CrossFit

DESIGN ASBORSONI - DEVELOPMENT WEB-B Up ↑