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Mercoledì 13 Marzo 2024
PROGRAM
PRE SEASON
STRENGTH
Back squat
1 x 7 40%
1 x 7 50%
1 x 7 60%
4 x 7 con il 10RM week 1
WEIGHTLIFTING
Cuban press elastici/dumbbells
3 x 6
2 snatch push press 2 snatch balance 2 ohs
1 x 50% snatch
1 x 60%
snatch balance
2 x 70%
2 x 80%
2 x 90%
2 x 95%
1 x 100%
find 1RM snatch balance
CLASS PLUS
Deadlift
1 x 8 50%
1 x 6 60%
1 x 6 65%
1 x 6 70%
Find 6RM
WORKOUT OF THE DAY
COMPETITOR
CONDITIONING A: Isabel
For time:
30 snatch 60/40 kg
Riferimenti:
https://www.crossfitbullmoose.com/programmazione/bm-program/250720-wod-6-isabel?searchTerm=ISABEL
CONDITIONING B
For time:
3 round
30 ghd sit up
70 crossover
CLASS
GYMNASTIC, SKILLS & CONDITIONING
(No score)
24 min emom (4 round)
45”on, 15”off
max strict pull up
practice double under / crossover / double crossover
max unbroken deficit push up*
max strict toes to bar
15/12 cal air bike
rest
*mani su kettlebell, piedi su box / dischi
F**K THE WEAKNESS
prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
STRENGTH
Deadlift
1 x 8 50%
1 x 6 60%
1 x 6 65%
1 x 6 70%
Find 6RM
Back squat
1 x 7 40%
1 x 7 50%
1 x 7 60%
4 x 7 con il 10RM week 1
2:15
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