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Martedì 22 Ottobre 2024
PROGRAM
PRE SEASON
AEROBIC CAPACITY & MIDLINE
21 min emom
max cal ski erg
max kettlebell overhead walk 1x24/1x16
max kettlebell side bend 30"dx/30"sx 1x24/1x16
WEIGHTLIFTING
4 muscle snatch from hip 4 sots press
3 x empty bar
2 muscle snatch 2 power snatch stop1” receiving
2 x 3 eb
2 x 40%
every 1’30” x 7
5-4-3-2-1-1-1 Power snatch, carico a salire
CLASS PLUS
ATTENZIONE: non è concesso eseguire questa programmazione nei seguenti orari:
lunedì - venerdì dalle 18:30 alle 20:30
Sabato dalle 10:00 alle 13:00
every 1’30” x 6
12-12-10-10-8-8 hang power clean
F*CK THE WEAKNESS
Prenotazione su open box
18:00 - 19:00
19:00 - 20:00
20:00 - 21:00
WEIGHTLIFTING
Snatch
4 muscle snatch from hip 4 sots press
3 x empty bar
2 muscle snatch 2 power snatch stop1” receiving
2 x 3 eb
2 x 40%
Power snatch into squat
1 x 3 50%
1 x 3 60%
3 x 2 70%
Squat snatch stop1” bottom position
1 x 2 70%
1 x 2 75%
3 x 2 80%
Floating squat snatch
3 x 3 60%
WORKOUT OF THE DAY
COMPETITOR (1)
GYMNASTIC CONDITIONING
8 min emom
max ub bar muscle up
CONDITIONING: 150922 Redo
13 min amrap
21 cal air bike
15 toes to bar
9 power snatch 60/40
Riferimento:
https://www.crossfitbullmoose.com/programmazione/bm-program/martedi-15-novembre-2022
CLASS (c2)
STRENGTH
14 min emom
odd: 4 deadlift touch and go, buffer 2
even: 4-6 strict (weighted) pull up
SKILL
14 min emom
odd: 6 tempo deadlift 301
even: work on muscle up / chest to bar / pull up
CONDITIONING
For time:
Elite
7-6-5-4-3 ripetizioni di:
bar muscle up
deadlift 120/85
Rx
13-11-9-7-5 ripetizioni di:
chest to bar
deadlift 100/70
Scaled
13-11-9-7-5 ripetizioni di:
pull up
deadlift <100/70
Time cap: 7 min
2+7rep RX