by  in Crossfit

WOD APRIL 28

WARM UP

5′ RUN

3 RND

A/R BEAR STEP

10 V PUSH UP

10 SIT UP

10 BACK EXTENSION

STRENGHT

PUSH PRESS

3 3 3 3 (BUILD MAX LOAD)

FOR TIME

4 ROUND

5 STRICT HSPU

10 RING DIP

5 THRUSTER

10 BURPEES OVER BARBELL

Crossfit CantiereWOD APRIL 28

by  in Crossfit

WOD APRIL 27

WARM UP

5′ RUN+5′ D.U.

4 X 10 SQUAT THERAPY

SKILL

SQUAT SNATCH

FOR TIME

TEAM OF 2

100 CAL ROW

80 A. SWING

60 MAD BALL SIT UP

40 BOX JUMP

20 SQUAT SNATCH (I GO YOU GO)

40 BOX JUMP

60 MAD BALL SIT UP

80 A. SWING

10 GIRI RUN

Crossfit CantiereWOD APRIL 27

by  in Crossfit

WOD APRIL 21

WARM UP

5′ ROW + 5′ D.U.

3 RND

10 KB PRESS (5 X ARM)

10 SIT UP

10 BACK EXTENSION

STRENGHT

SHOULDER PRESS

3 3 3 3 (BUILD MAX LOAD)

FOR TIME

LADDER 10.1

T2B

THRUSTER

10 PUSH UP HR EACH ROUND

Crossfit CantiereWOD APRIL 21

by  in Crossfit

WOD APRIL 20

WARM UP

5′ RUN

3 RND

A/R BEAR STEP

15 BAR SWING

15 SIT UP

FOR TIME

1000 M RUN

20 BOX JUMP OVER

800 M RUN

20 A. SWING

600 M RUN

20 KB LOUNGE

400 M RUN

20 V-UPS

200 M RUN

20 BURPEES TOUCH

Crossfit CantiereWOD APRIL 20

by  in Crossfit

WOD APRIL 19 2017

WARM UP

5′ RUN- 5’DU

3RND

5 WALL BALL

7 FRONT SQUAT PERFECT FORM

9 BACK EXT

STRENGHT

FRONT SQUAT

3 3 3 3 (FIND YOUR 3 RM)

METCON

AMRAP 4′

25 P CLEAN

MAX EFFORT CAL ROW

REST 4′

AMRAP 4′

25P CLEAN

MAX EFFORT DU

REST 4′

AMRAP 4′

25P CLEAN

MAX EFFORT BURPEES

Crossfit CantiereWOD APRIL 19 2017

by  in Uncategorized

WOD APRIL 14

WARM UP

5′ RUN

EMOM 6′

15” HSH + 15 SHOULDER PRESS BTN (PVC)

STRENGHT

PUSH PRESS BTN

5 5 5 5 @ 80% 1 RM

FOR TIME

500 M RUN

40 BOX JUMP OVER

30 WALL BALL

20 SWING

10 BAR M.U.

20 SWING

30 WALL BALL

40 BOX JUMP OVER

500 M RUN

 

Crossfit CantiereWOD APRIL 14

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