.png){kind=small}
Lunedì 10 Luglio 2023
PROGRAM
PRE SEASON
WEIGHTLIFTING PROGRAM
cuban press warm up
3 x 6
2 muscle snatch 2 ohs 2 tall snatch
3 x empty bb
1 pause snatch pull 2 pause squat snatch (1”pause above knee)
1 x 50%
1 x 60%
2 x 65%
1 pause snatch pull 1 pause squat snatch
Find heavy load
squat snatch
2 x 3 70%
snatch deadlift 2 stop (sotto e sopra al ginocchio)
4 x 4 95% snatch
CLASS PLUS
WORKOUT OF THE DAY
COMPETITOR
For time:
5 round
15 overhead squat 50/35kg
15 lateral burpee
15 chest to bar
rest 1’
CLASS
STRENGTH
8 min emom, 75%
1 power snatch
1 snatch balance
SKILL
8 min emom
1 power snatch
2 overhead squat
CONDITIONING: Amanda
For time:
9-7-5 ripetizioni di
muscle up*
squat snatch 60/40
Time cap: 13 min
Elite: ring muscle up
Rx: bar muscle up
Scaled: 2x chest to bar/pull up, 50/35kg
Beginner: 2x banded pull up, 2x squat snatch
Good Times for “Amanda” (Wodwell.com)
– Beginner: 13-15 minutes
– Intermediate: 10-12 minutes
– Advanced: 8-9 minutes
– Elite: 5-7 minutes
ENDURANCE
30 min amrap
400m run
18 alternated kettlebell snatch 16/12
12 toes to kettlebell
EXTRA
MOBILITY
STAMINA
Chest & Biceps Lke Marvis
7 min amrap
12 dumbbell bridge floor press
10 dumbbell hang power clean
Weight: 2x25/2x15
Riferimento:
https://www.crossfitbullmoose.com/programmazione/bm-program/170221-wod-3-chest-biceps-like-marvis
Seeeee