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Mercoledì 14 Giugno 2023
PROGRAM
PRE SEASON
AEROBIC CAPACITY
10. round (not for time)
250m row
10. double crossover / 40 crossover
15. V-up
WEIGHTLIFTING
Emom 4’
A - 3 snatch balance 80% snatch
B - 2 snatch grip push press 3 ohs 80% snatch
Emom 4’
A - 2 snatch balance 90-95% snatch
B - 1 snatch grip push press 2 ohs 90-95% snatch
Emom 2’
1 snatch balance 1 ohs 100% snatch
CLASS PLUS
Parallel dip
6 x 6
con zavorra o con elastico a seconda dei casi
WORKOUT OF THE DAY
COMPETITOR
For time:
21-15-9 overhead squat 70/50kg
600-400-200 m run
15-12-6 ring muscle up
CLASS
CONDITIONING
For time:
800m run
60m pinch grip farmer’s carry
40 burpee box jump
600m run
60m pinch grip farmer’s carry
30 burpee box jump
400m run
60m pinch grip farmer’s carry
20 burpee box jump
200m run
60m pinch grip farmer’s carry
10 burpee box jump
time cap: 26 min
Pinch grip farmer’s carry: doppio bumper plate 15/10
ENDURANCE
35 min amrap
800m run
200m kettlebell farmer’s carry 2 x 24 / 2 x 16
40 burpee box jump
EXTRA
MOBILITY
BODY ARMOR