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Venerdì 15 Luglio 2022
PROGRAMS
PRE SEASON
Deadlift
1 x 6 50% 1 x 6 60%
Emom 3’ 4 deadlift 65%
Emom 3’ 3 deadlift 70%
Emom 3’ 2 deadlift 75%
Emom 3 1 deadlift 80%
Hang power snatch 5 x 3 buffer 1
IN SEASON
Deadlift
1 x 6 50% 1 x 6 60%
Emom 3’ 4 deadlift 65%
Emom 3’ 3 deadlift 70%
Emom 3’ 2 deadlift 75%
Emom 3 1 deadlift 80%
Every 2 min x 5
8 bouncing hang power snatch, buffer 2
CLASS PLUS
15 rope climb, not for time
WORKOUT OF THE DAY
COMPETITOR: HEAVY LAWLESS
Every 5 min for 4 sets alternated (20 min)
Odd sets:
13-11-9 reps of
overhead squats 60/40
chest to bar
Even sets:
13-11-9 reps of
deadlift 120/85
handstand walk (meter)
Score 1: worst odd set
Score 2: worst even set
Riferimento:
https://www.crossfitbullmoose.com/programmazione/bm-program/200621-wod-2-lawless
CLASS
STRENGTH
in 10 min window
find 1rm cluster
SKILL
10 min emom
hspu progression
CONDITIONING: The Sottosopra
round 1
15 thruster 40/30
15 hspu
round 2
12 thruster 50/35
15 hspu
round 3
9 thruster 60/40
15 hspu
round 4
6 thruster 70/45
15 hspu
15 min time cap
EXTRA
AEROBIC CAPACITY
Air bike
10 emom
odd: medium peace
even: light peace
directly into...
3km row, medium peace
MOBILITY