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Lunedì 20 Febbraio 2023
PROGRAM
OFF SEASON
3 Snatch drop 3 ohs
1 x empty bar
2 x 30%
2 snatch balance 2 back thruster snatch grip 2 ohs
1 x 60%
1 x 70%
1 x 80%
3 x 85%
Back Squat
4 x 4 85%
Strict ring muscle up (con elastici se necessario)
3-3-2-2-2-2-1-1
PRE SEASON
Snatch
1 tall snatch 2 snatch drop 3 press snatch grip 3 x empty bb
1 muscle snatch 2 power snatch 1 x 50% 2 x 55%
power snatch 1 x 3 60% 1 x 3 65% 1 x 3 70% Find 3RM (tecnici) of the day
Squat snatch 1 x 2 80% 3 x 1 85%
Every 3 min x 4
4 rebound power jerk, buffer 2
15m handstand walk afap
IN SEASON
6 rounds of strict Cindy at medium pace directly into 7 min to find 1RM of power clean (post metcon) 7 min amrap max meters overhead walking lunge 60/40
CLASS PLUS
Back squat
1 x 6 50%
1 x 6 60%
1 x 4 65%
3 set per trovare 8rm
WORKOUT OF THE DAY
COMPETITOR
For time:
4 round
18 cal row
12 power clean 60/40kg
6 burpee ring muscle up
rest 1’
CLASS
CROSSFIT OPEN 23.1
14 min amrap (si esatto, amrap)
Rx
60 cal row
50 toes to bar
40 wall ball
30 clean 42,5/60kg
20 ring muscle up
Scaled 60 cal row
50 knee raise
40 wall ball 14lb, 10ft /14lb, 8ft
30 clean 30/42,5kg
20 pull up
rest 2 min, then
EXTRA TIME
In 7 min
A) nel caso in cui non si fosse portato a termine il primo round, utilizzare l'extra time per concludere il round (for quality)
B) nel caso in cui si fosse portato a termine il primo round, utilizzare l'extra time per accumulare ripetizioni difficili di pull up/muscle up oppure di clean ad un carico più pesante
ENDURANCE
28 min amrap
60 cal bike
50 knee raise
40 wall ball
30 db clean 20/15kg
20 jump pull up
EXTRA
AEROBIC POWER
60 cal row afap
then
30 burpee over the bar afap
MOBILITY
19’20’’