LUNEDÌ
WUP
Amrap 5’
200 m run
10 Push Ups
5 Ring row
WOD
From CrossFit.com
3 RFT
400 m run
21 Ring Dips
2 Legless Rope climb
COUT
B&A
MARTEDÌ
WUP
3 Rounds:
10 Bear Hug MB Squat
20 Mountain climbers
WOD
100 WB
*every break perform 6 TTB
COUT
3/4 Sets of
12 Reverse Snow Ángel
10 Face Pull
8+8 lateral raises
-rest 60” b/t sets
MERCOLEDÌ
WUP
3 round:
10 reverse table
10 Kang squat
50 Single Unders
WOD
A. Power Clean: find 3RM of the Day (drop&go)
B. Emom 10’
Odd: 3 Power clean @80% of A
Even: 3 Squat clean @80% of A
COUT
3x 2’ Amrap
7 Squat Jump
50 m run
-1’ rest b/t
GIOVEDÌ
WUP
3 Round:
20 m Bear Crawl
16 Box Step Up
8+8 KB Bent over row
WOD
5 RFT
12 C2b
8 Burpees box jump over
16 KB Front rack backward step lunges
COUT
Deload Shoulder, Lat and chest
VENERDì
20.5
SABATO
WUP
3 Round:
11 Good morning
9+9 Windmill
7 Scapular push-ups
WOD
Amrap 35’
50 KB Step-Up
40 KB Snatch
30 Sit-Up
20 Push-Ups
COUT
1200 m easy run