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Lunedì 25 Luglio 2022
PROGRAMS
PRE SEASON
Snatch
1 tall snatch 2 snatch drop 3 press snatch grip 3 x empty bb
1 muscle snatch 2 power snatch 1 x 50% 2 x 55%
power snatch 1 x 3 60% 1 x 3 65% 1 x 2 70% Find 2RM (tecnici) of the day
Squat snatch 1 x 2 80% 1 x 2 83% 2 x 2 85%
paused snatch deadlift (1”below1”above knee) 4 x 4 100% snatch
Rebound Power jerk 4 x 4 buffer 1
IN SEASON
4 round (not for time)
10 power snatch 60/40 (provare a lavorare unbroken)
400m run (light peace)
1 min rest
12 min to find an heavy rep of
1 squat snatch
1 overhead squat
8 min emom,
odd: cal skierg (max effort)
even:6-8m overhead walking lunge 70/50
8 round (not for time)
5 strict handstand push up
5 strict pull up
CLASS PLUS
Rebound Power jerk 4 x 4 buffer 1
WORKOUT OF THE DAY
COMPETITOR
For time:
A)
9-7-5
clean & jerk
ring muscle up
rest 3 min then
B)
50/35 cal air bike
Score 1: A
Score 2: A+B
Elite: 80/55
Rx: 70/45
Riferimento:
https://www.crossfitbullmoose.com/programmazione/bm-program/120721-wod-1-fear-is-a-lear
CLASS
STRENGTH
14 min to find 1RM of squat snatch
SKILL
14 min emom
odd: 2 high hang power snatch + 2 hang power snatch
even: 1 power snatch + 3 overhead squat
CONDITIONING
For time
9-7-5
snatch
ring muscle up / bar muscle up / x2 chest to bar / x2 pull up
Time cap: 10 min
Rx 60/40
Sc 50/35
ENDURANCE
30 min amrap
21 down and up
15 cal row
12 double dumbbell snatch 2x15 / 2x10
1 min rest
EXTRA
BODY ARMOR
5 superset
6 cuban press (dumbbell/plate) 10 reverse snow angel (plate)
MOBILITY
A) 5’27’’ snatch@60/RMU
A+B) 12’16’’