BM Program

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Indietro

CrossFit Bull Moose

24 febbraio 2023

Coach

BMProgram

Giovedì 2 Marzo 2023

PROGRAM

OFF SEASON

Clean & Jerk

2 power clean 2 push press 2 jerk

3 x empty bb

1 power clean 3 paused jerk (puse in dip / catch)

1 x 55%

1 x 65%

3 x 70%

1 power clean 3 jerk

1 x 70%

2 x 80%

2 squat clean 1 jerk

1 x 70%

1 x 80%

2 x 85%

Strict deficit handstand push up

6 x 6

PRE SEASON

Clean & Jerk

2 power clean 2 push press 2 jerk

3 x empty bb

1 power clean 3 paused jerk (puse in dip / catch)

1 x 55%

1 x 65%

3 x 70%

1 power clean 3 jerk

1 x 70%

2 x 80%

2 squat clean 1 jerk

1 x 70%

1 x 80%

2 x 85%

Every 2 min x 4

2 Front squat 85%

amrap strict handstand push up

CLASS PLUS

5 round 1 min on, 1 min off

amrap ghd sit up

WORKOUT OF THE DAY

COMPETITOR

For time:

400-600-800-1000-800-600-400m row

rest 1’30” tra i set

CLASS

CONDITIONING A

2 round (12 min)

1:30 on, 0:30 off

a. amrap back squat (from the ground)

b. amrap hang power clean

c. amrap push jerk

weight: 60/40kg

2 min rest

CONDITIONING B

6 min emom

1 squat clean 80/55kg

amrap double under

*per chi non avesse i du: 6 min di lavoro sui double under (no score)

EXTRA

BODY ARMOR

8 Sumo kettlebell row 8 dumbbell curl

5 x cedimento tecnico

MOBILITY

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