by  in Crossfit

WOD 23 MAY 2017

WARM UP

ROW 5′ DU 5′

30 BURPEES

BARBELL COMPLEX

2 HPC

2 PC

1 JERK

AMRAP 12′

BUY IN

1000 mt ROW

then

8 HPC

6 BURPEES OVER

8 WALL BALL

Crossfit CantiereWOD 23 MAY 2017

by  in Crossfit

WOD MAY 19

WARM UP

5′ D.U. + 5′ ROW

3 RND

10 V PUSH UP

10” HSH

10 SIT UP

10 BACK EXTENSION

STRENGHT

SHOULDER PRESS

3 3 3 3 @ 80% 1 RM

FOR TIME

LADDER 10.1

T2B

SDHP

Crossfit CantiereWOD MAY 19

by  in Crossfit

WOD MAY 18

WARM UP

5′ RUN + 5′ ROW

FOR TIME

TEAM OF 2

100 CAL ROW

90 DEADLIFT

80 M SLED DRUGS

70 MAD BALL SIT UP

60 M FARMER CARRY (WITH PARTNER)

50 BOX JUMP

40 BURPEES OVER PARTNER

30 HSPU

20 BAR MU/C2B/PULL UP

10  ROPE CLIMB

Crossfit CantiereWOD MAY 18

by  in Crossfit

WOD MAY 17 2017

WARM UP

RUN 10′

3 RND

10 DEADLIFT

8 SHOULDER SHRUGS

6 FRONT SQUAT

EMOM 10′ BARBELL COMPLEX

1 HSCLEAN

1 S CLEAN

1 PUSH JERK

AMRAP 10′

10 WALL BALL

10 BURPEES

10 R SIT UP

 

Crossfit CantiereWOD MAY 17 2017

by  in Crossfit

WOD MAY 16

WARM UP

5′ D.U.

SHOULDER ROTATION

TABATA 4′ HOLLOW E SUPERMAN

SKILL

PULL UP/C2B

FOR TIME

4 RND

3 WALL CLIMB

9 PULL UP

15 BOX JUMP

21 A. SWING

Crossfit CantiereWOD MAY 16

by  in Crossfit

WOD MAY 12

WARM UP

EMOM 6′

ODD – 10” HSH + 10 SIT UP

EVEN – 5 V PUSH UP + 10 BACK EXTENSION

SKILL

HSPU/HSW

FOR TIME

21 15 9

SQUAT CLEAN

HSPU

Crossfit CantiereWOD MAY 12

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