Week 4-9.11

    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

    Loading...