BM Program

Pubblico·133 Utenti

Indietro

CrossFit Bull Moose

26 settembre 2023

Coach

BMProgram

Giovedì 5 Ottobre 2023

PROGRAM

PRE SEASON

WEIGHTLIFTING PROGRAM

Clean & Jerk

2 tall jerk 2 front squat 2 tall clean

3 x eb

1 power clean 1 squat clean 2 jerk

1 x 50%

1 x 60%

1 x 70%

1 squat clean 2 jerk

1 x 75%

1 squat clean 1 jerk

1 x 80%

1 x 85%

1 x 90%

1 x 95%

FIND 1RM of the day

Squat clean pause 1” above knee

4 x 2 75%

Front squat + 2 box jump max after each set

1 x 5 70%

1 x 3 80%

1 x 2 85%

1 x 1 90%

1 x 3 85%

1 x 2 90%

1 x 1 95%

1 x 1 100%

CLASS PLUS

8 min emom

max ub strict pull up / pull up

WORKOUT OF THE DAY

COMPETITOR

For time:

every 3’ x 5

1 legless rope climb

200 m run

3 squat snatch

4 lateral burpee

Elite 80/55

Rx 70/45

Scaled 60/40

Segnare il tempo di ogni round

CLASS

PRIMER

5 round

1 snatch deadlift

1 snatch pull

1 snatch high pull

1 power snatch

1 snatch balance

Carico a salire, non superare il carico ipotizzato per il workout

CONDITIONING

Isabel

For time:

30 snatch 60/40

Time cap: 8 min

STRENGTH

4 min emom

3 heavy snatch high pull

4 min emom

3 heavy snatch pull

4 min emom

3 heavy snatch deadlift

EXTRA

MOBILITY

AEROBIC CAPACITY

A fondo medio

8 set

2' bike erg

2' ski erg

277 visualizzazioni