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WOD del giorno:

  • Lunedì 18 Novembre – Bologna Strength SMD

    1. Warm Up
    3 Rounds
    20 Duck Walk Steps (empty bar on R3)
    10 Kip Swings
    10 Hanging Scap Squeezes
    10 Empty Bar OH Squats

    2. Strength
    Alternating unbroken sets with a partner:
    AMRAP 8 Minutes
    Max Sets of 5 Touch and Go Squat Cleans ( 70/40 )
    Score is total number of sets

    3. Conditioning – For Rounds and Reps
    AMRAP 20 Minutes
    50 Toes to Bar
    40 Power Snatch ( 42,5/30)
    45mt Handstand Walk
    40 Squat Snatch
    50 Sit Ups

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  • Martedì 19 Novembre

    1. Warm Up
    2 Rounds
    12 DB Front Squats
    12 DB Push Presses
    Run 400m

    2. Conditioning
    All for time, alternating full rounds with a partner:
    6 Rounds
    12 Deadlift (40/30 )
    9 Power Cleans
    6 Push Press
    9 Power cleans
    12 Deadlift
    *Goal is to hold onto the bar throughout your round

     

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  • Mercoledì 20 Novembre – Bologna Strength SMD

    1. Warm Up
    2 Rounds
    Row Ski 300m
    20 Banded OH Squats (hold a band overhead with tension)

    2. Lift – For Weight
    As a team of 2,
    both partners find a
    3RM OHS from the floor* in 14 minutes.
    *Only one person may do their 3RM at once. After P1 completes their 3rd OH Squat, they must hold their barbell overhead until P2 locks out their 3rd OH squat. Score is each athlete’s best 3RM added together.

    3. Conditioning
    Alternating movements with a partner:
    AMRAP 16 Minutes
    8 Burpee Box Jump Overs
    12/9 Calorie Row
    6 Bar Muscle Ups

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  • Giovedì 21 Novembre – Bologna Strength SMD

    1. Warm Up – For Completion
    “Rowling”
    With a partner, 10 Rounds
    Row 100m hard
    *For every meter over or under exactly 100m after your 5 rounds, perform 1 burpee squat jump

    2. Lift – For Weight
    As a team of two, both partners find a 1RM of the following complex in 15 Minutes:
    Overhead Complex
    3 Push Press + 2 Push Jerks + 1 Split Jerk
    Weight may not decrease across the 15 minute window

    3. Conditioning – For Reps
    Alternating movements with a partner:
    AMRAP 12 Minutes
    15 Thrusters ( 30/20 )
    12 Push Ups
    9/7 Calorie Row

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  • Venerdì 22 Novembre – Bologna Strength SMD

    1. Warm Up
    Then with a partner:
    100 Partner Wallballs
    Every time the ball drops, both partners perform 5 burpee box jump overs
    Each time the ball hits the target = 1 rep. Both partners squat on every rep (you should have done 50 wallballs and 50 air squats after this is done).

    2. Lift – For Weight
    With a partner, accumulating as many reps as possible at each weight:
    AMRAP 4:00 x 3
    Clean and Jerks
    Rest 2:00
    R1: 60/30
    R2: 70/40
    R3: 80/50

    3. Conditioning – For Time
    For time with a partner, switching anytime:
    150 Buprpees
    120 Pistols
    90 DB Box Step Overs (22,5/15)

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  • Sabato 23 Novembre – Bologna Strength SMD

    Conditioning:

    “4th Down”

    3 x AMRAP 4’s, resting 4:00 between:

    AMRAP 4:

    21/15 Calorie Row /AB/200 Run

    21 Am Kettlebell Swings

    21 Thrusters 30/25

    Rest 4 Minutes

    AMRAP 4:

    15/10 Calorie Row /AB/150m Run

    15 Am Kettlebell Swings (53/35)

    15 Thrusters 40/30

    Rest 4 Minutes

    AMRAP 4:

    9/6 Calorie Row /AB/100m Run

    9 Am Kettlebell Swings (53/35)

    9 Thrusters 50/35

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