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Martedì 13 Settembre 2022
PROGRAM
PRE SEASON
Sots press
3 x 4 empty barbell
2 push press snatch grip 2 snatch balance 2 ohs
1 x 70%
1 x 75%
1 x 80%
3 x 85%
Back squat
1 x 8 60%
1 x 6 65%
1 x 4 70%
1 x 3 75%
1 x 3 80%
1 x 2 85%
1 x 1 90%
1 x 1 95%
1 RM
10 min di lavoro su freestanding handstand
10 min di lavoro
handstand walk, stop in verticale per 5 secondi ogni 2 metri
wall facing block handstand push up
6 x 3
Knee banded split squat (tempo 202)
4 x 8/8
IN SEASON
Back squat
1 x 8 60%
1 x 6 65%
1 x 4 70%
1 x 3 75%
1 x 3 80%
1 x 2 85%
1 x 1 90%
1 x 1 95%
1 RM
Trovare il massimale tecnico del giorno
5 round (medium pace)
4 tire flipping
8 bench press, buffer 1
rest 1:1
CLASS PLUS
every 1:30 x 7
10-20" dragon flag
10 hollow V-up
WORKOUT OF THE DAY
COMPETITOR
For time:
50 wall ball
40 toes to bar
30 hang power clean 50/35 kg
20 handstand push up
10 muscle up
Rest 2 min
10 muscle up
20 handstand push up
30 hang power clean 50/35 kg
40 toes to bar
50 wall ball
CLASS
STRENGTH
In 10 min
5-4-3-2-2-2-2 hang squat clean
SKILL
10 min emom
2 hang power clean + 1 hang squat clean 3" stop in buca
CONDITIONING
complete for time
30 wall ball
25 toes to bar
20 hang power clean
15 push press
10 muscle ups / 20 chest to bar / 30 pull up
15 push press
20 hang power clean
25 toes to bar
30 wall ball
barbell: 50/35kg
time cap: 13 min
EXTRA
BODY ARMOR
Knee banded split squat (tempo 202)
4 x 8/8
AEROBIC POWER
2 km row for time
Riferimento:
https://www.crossfitbullmoose.com/programmazione/bm-program/020620-wod-2-1-2-km-row
MOBILITY
17’26”