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Venerdì 23 Dicembre 2022
PROGRAM
OFF SEASON
Deadlift
1 x 7 60%
1 x 5 70%
5 x 5 80%
Paused deadlift 1"below 1"above knee
3 x 3 70%
Gorilla row 2 kettlebell
4 x 8 buffer 1
Kettlebell windmill
4 x 4/4 buffer 2
PRE SEASON
Deadlift
1 x 7 60%
1 x 5 70%
5 x 5 80%
Paused deadlift 1"below 1"above knee
3 x 3 70%
Chest to bar
4 x max unbroken
2 min rest
IN SEASON
15 min amrap (for quality)
25 american swing 32/24
20m one arm front rack kb walking lunge
20m hs walk
CLASS PLUS
Paused snatch deadlift 1"below 1"above knee
4 x 3 100-120% 1rm snatch
WORKOUT OF THE DAY
COMPETITOR
5 rounds:
7 ring muscle up
7 power snatch 60/40 kg
7 bar facing burpee
CLASS
STRENGTH
8 min emom
1 squat snatch 85-90%
SKILL A
9 min emom
1 deadlift
1 hang high pull
1 hang power snatch
1 overhead squat
SKILL B
9 min emom
1 power snatch
3-5 overhead squat (tech weight)
CONDITIONING
For time:
5 round
time cap 15 min
Elite
7/3 muscle up
7 power snatch 60/40 kg
7 burpee over the bar
Rx
10/7 chest to bar pull up
7 power snatch 50/35 kg
7 burpee over the bar
Sc
14/10 pull up
7 power snatch 40/30 kg
7 burpee over the bar
ENDURANCE
5 round
500m row
21 db snatch 25/15 kg
15 burpee
EXTRA
BODY ARMOR
MOBILITY
Wod 14:02 bar al posto dei ring