Crossfit smd

Unisciti alla nostra famiglia

WOD del giorno:

  • Lunedi 15 Aprile

    A) Strength
    Back Squat – 12 min
    5 set × 3 rep @80%

    B) Metcon
    AMRAP 16 Minutes
    8mt Hswalk / 15 mt Bear Crawl
    20 Push Ups Deficit
    20 Sumo DLHP double KB ( 24 / 16 )

    C) Extra – fuori orario
    DB Bicep Curls
    3×10
    Banded Leg Ext
    3×20

    Read more

  • Martedi 16 Aprile

    A) Strength

    Emom 12 / aumentare il peso

    – 5 Power Snatch Touch & Go

    – rest

    B) Metcon
    3 Rounds – cap 13 min
    40 Wallballs
    30/25 Calorie Row
    20 Sit Ups OH

    C) Extra – fuori orario

    Banded Lat Pull Downs
    3×10
    Romanian Deadlift
    3×10

    Read more

  • Mercoledi 17 Aprile

    A) Strength

    Push Press – 12 min

    2 2 2 2 2

    Build weight over sets

    B) Metcon

    Every 4:00 for 16:00

    400 mt Run

    30 Double Unders

    ME Hang Squat Clean ( 60 / 40 )

    C) Extra – fuori orario

    Banded Tri Extensions
    3×15
    Split Squats
    4×10

     

    Read more

  • Giovedi 18 Aprile

    A) Strength

    Zero Bounce Deadlift 5×3
    @70-82.5% of 1RM

    B) Metcon
    AMRAP 9 Minutes
    9 Thrusters ( 60 / 45 )
    12 Toes to Bar
    15 Burpees over the Bar

    C) Extra – fuori orario

    Bent Over S-Arm DB Row
    4×15

    Banded Hamstring Curl
    3×20

    Read more

  • Venerdì 19 Aprile

    A) Metcon & Gymnastic

    in 12 min complite

    12-10-8-6-4-2
    Burpee Box Jump Overs
    Bar Muscle Ups / C2b o PU x2

    2 min rest

    then in 12 min complite

    5 Rounds
    Run 200m
    10 Push Jerk ( 70 / 50 )

    C) Extra – fuori orario
    Barbell Bicep Curls
    3×10

    Banded Leg Ext
    3×20

    Read more

  • Sabato 20 Aprile

    Hero Wod “JJ” – cap 30 min

    https://www.youtube.com/watch?time_continue=183&v=mRpF3-sKiAI

    1 Squat Clean (185/135 lb)

    10 Parallette Handstand Push-Ups (6″ Deficit)

    2 Squat Cleans (185/135 lb)

    9 Parallette Handstand Push-Ups (6″ Deficit)

    3 Squat Cleans (185/135 lb)

    8 Parallette Handstand Push-Ups (6″ Deficit)

    4 Squat Cleans (185/135 lb)

    7 Parallette Handstand Push-Ups (6″ Deficit)

    5 Squat Cleans (185/135 lb)

    6 Parallette Handstand Push-Ups (6″ Deficit)

    6 Squat Cleans (185/135 lb)

    5 Parallette Handstand Push-Ups (6″ Deficit)

    7 Squat Cleans (185/135 lb)

    4 Parallette Handstand Push-Ups (6″ Deficit)

    8 Squat Cleans (185/135 lb)

    3 Parallette Handstand Push-Ups (6″ Deficit)

    9 Squat Cleans (185/135 lb)

    2 Parallette Handstand Push-Ups (6″ Deficit)

    10 Squat Cleans (185/135 lb)

    1 Parallette Handstand Push-Up (6″ Deficit)

    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