.png){kind=small}
Lunedì 6 Giugno 2022
PROGRAMS
PRE SEASON
3 Muscle snatch 3 hip snatch 3 ohs
3 x eb
2 power snatch 2 squat snatch
1 x 50%
2 x 60%
Squat snatch
1 x 3 65%
1 x 3 70%
1 x 2 80%
1 x 1 85%
1 x 1 90%
1 x 1 95%
Find 1RM
1 low hang pull 2 low hang squat snatch
1 x 60%
2 x 75%
3 Snatch deadlift 1 snatch pull stop 1" above knee
4 x 95-100% snatch
GYMNASTIC & BARBELL CYCLING
min 1: 10 thruster 50% + max bar muscle up
min 2: rest
min 3: rest
min 4: 5x (1 power clean, 1 front squat, 1 jerk) 60% + max bar muscle up
min 5: rest
min 6: rest
min 7: 3x (1 power clean, 1 front squat, 1 jerk) 70% + max bar muscle up
min 8: rest
min 9: rest
min 10: 2x (1 power clean, 1 front squat, 1 jerk) 80% + max bar muscle up
IN SEASON
Squat snatch
1 x 3 65%
1 x 3 70%
1 x 2 80%
1 x 1 85%
1 x 1 90%
1 x 1 95%
Find 1RM
every 2 min x 5
afap
200m run
5 hang power snatch 60-65%
GYMNASTIC & BARBELL CYCLING
min 1: 10 thruster 50% + max bar muscle up
min 2: rest
min 3: rest
min 4: 5x (1 power clean, 1 front squat, 1 jerk) 60% + max bar muscle up
min 5: rest
min 6: rest
min 7: 3x (1 power clean, 1 front squat, 1 jerk) 70% + max bar muscle up
min 8: rest
min 9: rest
min 10: 2x (1 power clean, 1 front squat, 1 jerk) 80% + max bar muscle up
CLASS PLUSS
every 2 min x 6 (12 min)
max ub toes to bar
in caso di un numero di rep inferiore a 10 eseguire
12 min emom
max ub toes to bar
WORKOUT OF THE DAY
COMPETITOR
A) CrossFit Semifinal Workout 2
3 attempts for max load of:
3 clean
2 front squat
1 jerk
B) 9 min amrap
3 clean
2 front squat
1 jerk
15 box jump over
Elite: 80/55
CLASS
STRENGTH (solo per gli RX)
In 12 min find 1 rm of:
3 clean
2 front squat
1 jerk
SKILLS
12 min emom
odd: 2 power clean + 3 hang squat clean
even: 5 push jerk
CONDITIONING
9 min amrap
3 clean
2 front squat
1 jerk
15 box jump over
Rx: 70/45
ENDURANCE CLASS
30 min amrap
10 db power clean 1515/1010
10 db front squat 1515/1010
10 db push press 1515/1010
20 burpee
1 min rest
EXTRA
BODY ARMOR
5 superset
10/12 lateral rise
10/12 db curl
MOBILITY
6+15@50 dopo 4 giorni a mangiare e bere da