BM Program

Pubblico·133 Utenti

Indietro

CrossFit Bull Moose

25 novembre 2023

Coach

BMProgram

Giovedì 30 Novembre 2023

PROGRAM

PRE SEASON

STRENGTH PROGRAM

Deadlift

1 x 5 65%

1 x 4 70%

1 x 3 75%

1 x 2 80%

1 x 5 70%

1 x 4 75%

1 x 3 80%

1 x 2 90%

WEIGHTLIFTING

1 power clean 3 paused jerk (dip pause)

1 x 50%

1 x 60%

2 x 65%

1 squat clean 3 jerk

1 x 70%

2 x 75%

2 squat clean 1 jerk

1 x 75%

1 x 80%

1 squat clean 1 jerk

3 x 85%

CLASS PLUS

every 1'30" x 5

3 hang power clean, buffer 1

WORKOUT OF THE DAY

COMPETITOR

every 4’ x 5

for time:

15 cal row

5 ring muscle up

15 toes to ring

Score: Segnare il tempo di ogni set

CLASS

STRENGTH

12 min emom

odd: 2-4 pull over / 4-6 strict toes to bar

even: 3 squat snatch tng / 3 power snatch into squat

CONDITIONING

For time:

21-15-9 ripetizioni di

overhead squat 50/35

toes to bar

Time cap: 10 min

EXTRA

MOBILITY

AEROBIC CAPACITY

every 5’ x 5

50/40 cal row

amrap hang muscle clean 2x20/2x15

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Mike

Nov 30, 2023