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Giovedì 23 Giugno 2022
PROGRAMS
PRE SEASON
Hang muscle snatch
4 x 2 buffer 1
Snatch balance
1 x 3 60% snatch
1 x 3 70%
1 x 2 80%
1 x 2 85%
1 x 2 90%
3 x 2 95%
Front squat 1210 tempo
1 x 3 50%
1 x 3 60%
1 x 3 70%
1 x 2 75%
1 x 1 80%
Front squat
3 x 3 83%
Eseguire 4 tuck jump dopo ogni set
IN SEASON
In 6 min
Find 1rm of overhead squat
The Bear Complex
5 rounds of 7 unbroken reps of complex
power clean
front squat
push press
back squat
push press
rest as needed between rounds, rump with load. The score is max weight reached.
CLASS PLUS
Military press
1 x 8 50%
1 x 6 60%
1 x 4 70%
1 x 2 75%
Trovare 2RM del giorno
WORKOUT OF THE DAY
COMPETITOR
CrossFit Open 15. 1
9 min amrap
15 toes to bar
10 deadlift
5 snatch 50-35
rest 5 min
3 min amrap
snatch 70-50
CLASS
GYMNASTIC STRENGTH (per chi farà i toes to bar nel conditioning)
12 min emom
1-2 skin the cat
GYMNASTIC SKILLS (per chi farà i knee to chest nel conditioning)
In 12 min
2-4 toes to bar / half toes to bar
6-8 slow band pull down
CONDITIONING
CrossFit Open 15. 1
9 min amrap
15 toes to bar
10 deadlift 50/35
5 snatch 50/35
EXTRA
AEROBIC POWER
6 min emom
40" on 20" off
burpee over the bar afap
MOBILITY