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WOD del giorno:

  • Lunedi 17 Giugno

    A) Strength

    #1 Back Squat
    5×5 @60% ( Speed )

    #2 DB Front Rack Lateral Squats
    4×10 (5 each side)
    Ring Push Ups
    4×10

    B) Conditioning
    18-15-12-9-6-3
    Hang Power Clean ( 50 / 35 )
    Push Jerk
    Toes to Bar
    16 Minute Cap

    C) Extra
    6 Rounds
    Max Chest to Bar Pull Up Reps

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  • Martedi 18 Giugno

    A) Strength

    Hang Snatch (below knee)
    Every 2 Minutes for 12 Minutes
    2 Reps @ 85%+
    Heavier than last week

    B) Conditioning

    EMOM 16 min

    – 100 mt run

    – 7 Bar / Ring Mu o 10 Strict Pu

    – 15  / 10  Cal Row

    C) Extra

    Romanian Deadlifts
    2×15
    Snatch Grip Press (behind the neck)
    5×5

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  • Mercoledi 19 Giugno

    A) Strength

    #1 Back Squat
    4×4 @70% ( Speed )

    #2 Skill: Hspu

    B) Conditioning

    AMRAP 12 Minutes
    Climb the Ladder
    3 Burpees
    3 KB Swings ( 24 / 16 )
    6 Burpees
    6 KB Swings
    9/9, 12/12, etc…

    C) Extra

    Double MB “Front to Back” Lunges
    4×6 (3 each leg)

    Plank Hold
    4 Rounds
    :30 on / :30 off

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  • Giovedi 20 Giugno

    A) Strength

    #1 Back Squat

    3×3 @80% ( 3/1)

    #2 Box Squat
    3×10 @40%
    Glute-Ham Raises
    3×6

    B) Conditioning

    3 Rounds
    Run 400m
    50′ S-Arm OH Lunge ( 22,5 / 15 )
    21 Ring Dips
    Switch working arm every 25′
    16 Minute Cap

    C) Extra

    Skill: Hswalk

     

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  • Venerdi 21 Giugno

    A) Strength

    Hang Clean (below knee)
    Every 2 Minutes for 12 Minutes
    2 Reps @ 85%+
    Jerk the last rep
    NO FAILS

    B) Conditioning

    80 Overhead Squats ( 30 / 20 )
    60 HSPU
    40 Box Jump Overs
    20 Bar Mu / C2b / x2 Pu

    15 min cap time

    C) Extra

    Strict Press
    2×10

    Push Ups

    3×10

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  • Sabato 22 Giugno

    “ Beach Wod “ a Marina di Ravenna ore 15:00

    per chi non potesse:

    “ Tax and death “

    AMRAP in 3 minutes

    3 Power Cleans ( 60 / 40 )

    6 Push-Ups

    9 Air Squats

    Then Rest 1 minute

    Repeat 8 times ( 32 min total )

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