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Mercoledì 3 Aprile 2024
PROGRAM
PRE SEASON
STRENGTH
Back squat
1 x 7 60%
1 x 5 70%
FIND 5RM tecnico
Back squat stop 1” bottom
2 x 3 80% 5RM
Press 1”stop a ½ della eccentrica
1 x 5 50%
1 x 3 60%
3 x 3 65-70%
Press esplosivo
3 x 3 75%
CLASS PLUS
Back squat
1 x 7 60%
1 x 5 70%
Find 5RM tecnico
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING: Strong First Snatch test
For time:
100 kettlebell hang snatch 24/16
Riferimento:
https://www.crossfitbullmoose.com/programmazione/bm-program/220620-wod-1?searchTerm=100%20kettlebell
BODY ARMOR
4 round
6-8 front raise
6-8 lateral raise
6-8 dumbbell high pull
3 kneeling box jump max height
1 min rest
CLASS
CONDITIONING
20 min amrap
9 pull up
15 box jump
30 double under
CORE
tabata sit up
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
GYMNASTIC
10-15' lavoro tecnico su bar/ring muscle up
10-15' lavoro tecnico su butterfly/kipping pull up
10-15' lavoro tecnico su handstand walk
3:30