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Lunedì 27 Giugno 2022
PROGRAMS
PRE SEASON
Clean & jerk
3 muscle clean into squat 3 tall jerk
3 x eb
3 muscle clean 1 jerk
1 x 50%
1 x 55%
1 x 60%
3 power clean 1 jerk
1 x 65%
1 x 70%
1 power clean 2 jerk
4 x 80%
hip squat clean
3 x 3 buffer 2 (65%)
Snatch balance
1 x 3 60% snatch
1 x 3 70%
1 x 2 80%
1 x 2 85%
1 x 2 90%
1 x 2 95%
3 x 2 100%
3 snatch deadlift 1 snatch pull
4 x 100% snatch
IN SEASON
7 min emom ladder
5 squat clean @60%
4 squat clean @70%
3 squat clean @80%
2 squat clean @85%
1 squat clean @90%
1 squat clean @90%
1 squat clean @90%
directly into...
7 min to find
1rm squat clean
8 min emom
3 hang power clean 75-80%
3-5 high box jump (più alti possibile)
Snatch balance
1 x 3 60% snatch
1 x 3 70%
1 x 2 80%
1 x 2 85%
1 x 2 90%
1 x 2 95%
3 x 2 100%
CLASS PLUS
6x6 bench press, buffer 1
WORKOUT OF THE DAY
COMPETITOR: THE FAT OF THE LAND
WOD in condivisione con
Manuel Stranges Competitor Program
(CrossFit Lago Maggiore)
For time
10/8 ring muscle up
10 power snatch
10/8 ring muscle up
10 hang squat snatch
10/8 ring muscle up
10 squat snatch
Weight 60/40
CLASS: THE FAT OF THE LAND SCALED
STRENGTH
6 min emom ladder
1 power snatch + 1 hang squat snatch + 2 squat snatch tng
SKILLS
6 min emom ladder
2 power snatch + 2 hang squat snatch + 3 squat snatch @ tech weight
CONDITIONING
For time, time cap 18 min
Rx
10 bar muscle up M / 10 chest to bar W
10 power snatch
10 bar muscle up M / 10 chest to bar W
10 hang squat snatch
10 bar muscle up M / 10 chest to bar W
10 squat snatch
Weight: 60/40
Scaled
15 chest to bar M / 15 pull up W
10 power snatch
15 chest to bar M / 15 pull up W
10 hang squat snatch
15 chest to bar M / 15 pull up W
10 squat snatch
Weight: 50/35
ENDURANCE CLASS
28 min emom
a. 12/8 cal bike
b. 15-10 jump pull up
c. 6 shuttle run (10m) afap
d. 10dx + 10sx dumbbell snatch
EXTRA
AEROBIC POWER
6 min emom
5 burpee over the bar
amrap cal bike
MOBILITY
7'49"