BM Program

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Indietro

CrossFit Bull Moose

14 luglio 2023

Coach

BMProgram

Martedì 25 Luglio 2023

PROGRAM

PRE SEASON

GYMNASTIC

every 2'30" x 6

max unbroken

strict ring muscle / weighted ring muscle up / ring muscle up

every 2' x 8

max unbroken strict ring dip

20" dragon flag

CLASS PLUS

Back Squat

1 x 5 70%

1 x 5 75%

1 x 3 80 %

1 x 1 85%

1 x 5 75%

1 x 3 80 %

1 x 1 85%

1 x 1 90%

WORKOUT OF THE DAY

COMPETITOR

For time:

team wod x2

100 cal row

100 squat clean 60/40kg

100 push ups hand release

100 box jump over

100 kettlebell hang power snatch 32/24kg

100 wall ball

Individual

50 cal row

50 squat clean 60/40kg

50 push ups hand release

50 box jump over

50 kettlebell hang power snatch 32/24kg

50 wall ball

CLASS

GYMNASTIC STAMINA

7 min emom

max unbroken gymnastic complex

2 strict toes to bar

3 strict pull up

SKILL

7 min emom

3x 2 swing + 1 pull up

6 hollow V-up

CONDITIONING

Rx 15 min amrap

75 double under

16 pull up

12 pistol squat

Scaled every 3' x 5

10 pull up

12 pistol squat

amrap double under

EXTRA

MOBILITY

CORE

4 round

partner leg raise (45" A, 45" B)

med ball throw (45" A, 45" B)

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Mike

Jul 25, 2023

26’23” mike & Giamma (power clean giamma)