Crossfit smd

Unisciti alla nostra famiglia

WOD del giorno:

  • Lunedi 14 Ottobre

    1. Warm Up
    AMRAP 7 min
    12 Power Clean and Jerk
    15 Ring Row
    20 Double Unders

    2. Strength
    Squat Clean – 12 min
    8 set × 2 rep @ 80%
    Drop and Reset

    3. Met-Con – For Time
    15-12-9-12-15
    Overhead Squats ( 40 / 25 )
    Pull Ups
    Burpees Lateral
    12 Minute Cap
    *More Options
    Lighter OH Squat or Front Squat
    Fewer Reps (12-9-6-9-12)

    Read more

  • Martedi 15 Ottobre

    1. Warm Up

    800 mt Run

    2. Strength
    Front Squat – 12 min
    3 set × 6 rep @ 72.5%
    Rest as needed

    3. Met-Con – For Rounds and Reps
    40 Double Unders
    10 Sandbag Over Shoulder ( 70 / 45 )
    10 Bar Muscle Ups
    Rest 3:00
    30 Double Unders
    8 Sandbag Over Shoulder
    8 Bar Muscle Ups
    Rest 3:00
    20 Double Unders
    6 Sandbag Over Shoulder
    6 Bar Muscle Ups
    16 Minute Cap
    *More Options
    Lighter Sandbag or similar difficulty power clean
    Jumping Bar MU
    Fewer Reps (8-6-4)

    Read more

  • Mercoledi 16 Ottobre

    1. Warm Up
    3 Rounds
    7 Strict Chest to Bar Pull Ups
    15 Russian KB Swings
    45” HS Hold

    2. Strength
    Power Snatch
    EMOM for 10 Minutes
    1 Rep @ 80%

    3. Metcon – For Rounds and Reps
    AMRAP 8 Minutes
    30 Double Unders
    15 Toes To Bar
    10 Deadlift ( 90 / 60 )
    *More Options
    Fewer Toes to Bar
    Lighter Barbell

    Read more

  • Giovedi 17 Ottobre

    1. Warm Up ( cap 6 )
    50 Empty Bar Thrusters
    100 Double Unders
    :60 Hanging Knee Raise Hold

    2. Met-Con— For Time

    Run 800m
    20 Squat Cleans ( 100 / 60 )
    Run 600m
    25 Box Jumps
    Run 400m
    30 Strict HSPU
    Run 200m
    40mt HS Walk
    24 Minute Cap
    *More Options
    Lighter Squat Clean
    Kipping HSPU instead of strict, or regular push ups
    Bear Crawl instead of HS walk

    Read more

  • Venerdi 18 Ottobre

    OPEN 20.2

    Read more

  • Sabato 19 Ottobre

    ZEUS HERO WOD
    3 Rounds For Time

    30 Wall Ball Shots

    30 Sumo Deadlift High-Pull ( 42,5 / 30 )

    30 Box Jump

    30 Push Presses ( 42,5 / 30 )

    30 calorie Row

    30 Push-Ups

    10 Back Squats ( 42,5 / 30 )

    Read more

Prenotati alle classi!

Vuoi Informazioni?

Compila il form e ti contatteremo nel minor tempo possibile

Dichiaro di aver preso visione alla informativa sulla Privacy e acconsento al Trattamento dei Dati - Leggi INFORMATIVA PRIVACY

Contatti

Via Sicilia 1/B
40017 San Matteo della Decima (BO)

051.6827133

info@crossfitsmd.it