BM Program

Pubblico·133 Utenti

Indietro

CrossFit Bull Moose

12 aprile 2023

Coach

BMProgram

Giovedì 20 Aprile 2023

PROGRAM

PRE SEASON

SQUAT & DEADLIFT STRENGTH PROGRAM

Back squat

1 x 6 60%

1 x 6 70%

1 x 4 80%

FIND 4RM

Back squat stop1” bottom

3 x 2 80% 4RM

Deadlift

1 x 6 60%

1 x 4 70%

1 x 4 80%

1 x 2 85%

Find 2 reps RPE9 (tecnici)

2 x 2 -15%

Find 2 reps RPE9 (tecnici)

CLASS PLUS

10 min emom

1-4 bar muscle up

WORKOUT OF THE DAY

COMPETITOR

For time:

27-21-15-9

overhead squat 40/30kg

pull up

rest 3’

15-12-9-6

squat snatch 50/35kg

chest to bar

CLASS

STRENGTH

In 15 min

3s x 1 power snatch + 1 deep power snatch + 1 squat snatch 60-65-70%

2s x 3 squat snatch 75-80%

2s x 2 squat snatch 85%

2s x 1 squat snatch 90%

SKILL

In 15 min

5s x 1 power snatch + 1 deep power snatch + 1 squat snatch

4s x 3 squat snatch

CONDITIONING: Randy

75 power snatch for time

Time cap: 7 min

Rx 35/25

Scaled 25/20

EXTRA

MOBILITY

BODY ARMOR

5 superset

8 upright row

8 db curl

1 min rest

230 visualizzazioni

Alberto De Salvia

Apr 20, 2023

16’36 (med-ball sit up/GHD)