BM Program

Pubblico·99 Utenti

Indietro

CrossFit Bull Moose

16 settembre 2023

Coach

BMProgram

Venerdì 22 Settembre 2023

PROGRAM

PRE SEASON

STRENGTH

4 set

15m kb overhead walking dx

5-7 kb press dx

15m kb overhead walking dx

30" rest

15m kb overhead walking sx

5-7 kb press sx

15m kb overhead walking sx

30" rest

every 3 min x 5

max ub kb push press 2x24/2x16

L-sit rope climb, discesa sempre in L-sit (arrivare più in alto possibile)

CLASS PLUS

6 x 3 weighted strict pull up

WORKOUT OF THE DAY

COMPETITOR

For time:

4 round

15m front rack walking lunges (7,5+7,5m) 60/40kg

1 rope climb

3 wall walk

15 ghd sit up

CLASS

STRENGTH

In 15 min

5x5 front squat 75%

Rx: da rack

Scaled: 2 power clean + 5 front squat

CONDITIONING

9 min amrap

3 hang squat clean 70/50

3+3 burpee over the bar

ENDURANCE

every 4 min x 9

(3 min on 1 min off)

12/9 cal bike

12/9 cal row

amrap burpee over the row

EXTRA

MOBILITY

BODY ARMOR

Split squat (2 kb front rack) + split jump

4 x 6/6 + 6/6

Hip thrust

4 x 10, buffer 3

334 visualizzazioni

a.sanzone

Sep 23, 2023

12:19 rx