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Monthly Archives: Luglio 2018

5.8.2018 DAY 5

WOD
RX
5 Rounds: 7 Hang Power Clean (93/66 kg) 14 Toe-2-Bar 21 Pistols (Alternating)
potete anche arrotondare a 90/65 kg
Lev 2
5 Rounds: 7 Hang Power Clean (84/57 kg) 14 Knees-2-Armpits 21 Pistols (Alternating) (To a target)
potete anche arrotondare a 85/55 kg
Lev 1
5 Rounds: 7 Hang Power Clean (61/43 kg) 14 Knees Above Hips 21 Air Squats
potete anche arrotondare a 60/40kg
Masters
5 Rounds: 5 Hang Power Clean (80/52 kg) 10 Toe-2-Bar 15 Pistols (Alternating)
potete anche arrotondare a 80/50 kg

4.8.2018 DAY 4

WOD
RX/Masters
"Jackie"
For Time:
1,000m Row
50 Thrusters (20/15 kg)
30 Pull-ups
Level 2
"Jackie"
For Time:
1,000m Row
50 Thrusters (15/10 kg)
30 Banded Pull-ups
Level 1
"Jackie"
For Time:
1,000m Row
50 Thrusters (10 kg)
30 Jumping Pull-ups
Target 1
Strength: Classic Benchmark/Hero Week: "Jackie" For Time: 1,000m Row 30 Thrusters (61/43 kg) 30 Pull-Ups
Target 2
Reverse: Classic Benchmark/Hero Week: "Jackie" For Time: 30 Pull-Ups 50 Thrusters (20/15 kg) 1,000m Row
Time Domain:
Elite – sub 6:00
Advanced – 6:00-8:00
Class – 8:00-11:00
HAM
For Load: 3 Back Squat On the 2:00 Min X 10 Sets *Try to hold 70% or higher for all 10sets*
AUX
15min. AMRAP: 10 L-Pull-ups 20 Toe-2-Bar 30 Hip Extensions

2.8.2018 DAY 3

WOD
RX
7 Rds
7 Handstand push-ups
7 Box jumps (75/60 cm)
7 Kettlebell Swings (32/24 kg)
Level 2/Masters
7 Rds
3-5 Handstand push-ups
7 Box jumps (60/50 cm)
7 Kettlebell Swings (24/16 kg)
Level 1
7 Rds
7 Dumbbell Push Press
7 Box jumps (60/50 cm)
7 Kettlebell Swings (20/12 kg)
Target 1
Gymnastic: 7 Rounds: 7 Strict Handstand Push-Ups (add small deficit with plates) 7 Box Jumps (75/60 cm) 7 Kettlebell Swings (32/24 kg)
Target 2
Strength: 7 Rounds: 7 Handstand Push-Ups 7 Box Jumps (75/60 cm) 7 Kettlebell Snatch (32/24 kg)
Time Domain:
Elite – sub 10
Adv – 10:00-11:00
Class – 12:00-14:00
L’obiettivo qui è fare i round veloci. Dai 60’’ a massimo 90’’. Tenendo presente questi tempi il wod va eventualmente scalato. Dovendo andare veloci tutti i movimenti vano fatti unbroken.
HAM
For Time:
Run 5k
AUX
3 Rounds: 10 Good Mornings (Light) 25 Banded Side Steps (R/L) :20sec. L-Sit Hold 10 Pike Ups on rower

1.8.2018 DAY 2

WOD
RX
10 min EMOTM
10 Wall Balls (9/6 kg) + 10 Burpees
then…
5 min Clock
Establish a heavy Clean
*athletes can have weight already on bar–> just like 18.2–> build up in warm up
Level 2/Masters
10 min EMOTM
8 Wall Balls (9/6 kg) + 8 Burpees
then…
5 min Clock
Establish a heavy Clean
Level 1
10 min EMOTM
7 Wall Balls (6/4 kg) + 6 Burpees
then…
5 min Clock
Establish a heavy Clean
Round/Time Breakdown:
*10min EMOTM right into 5min to establish heavy clean
Target 1
Metcon: 20nmin. EMOTM: 10 WallBalls + 10 Burpee (9/6 kg)
Target 2
Strength: 10min. EMOTM: 10 WallBalls + 10 Burpee (12/9 kg) then… 5min. Clock Establish a heavy Clean
HAM
7 Sets 7 Touch and go Power Cleans
AUX
20min. AMRAP: 100m Overhead Carry (20/10 kg plate) 25 GHD Sit-Ups :30sec. Handstand Hold 25 Hip Extensions

30.7.2018 DAY 1

WOD
RX
For Time:
100/85 cal Row
75 GHD Sit-ups
25 Muscle Ups
Level 2/Masters
For Time:
80/70 cal Row
50 GHD Sit-ups
10-15 Muscle Ups
Level 1
For Time:
70/60 cal Row
75 Abmat sit-ups
25 Muscle Up transitions
Target 1
Gym: For Time: Row 100/85 Calories 75 GHD Sit-Ups 12 Strict Muscle Ups
Target 2
Mono For Time: Bike 100/85 Calories 75 GHD Sit-Ups 25 Muscle Ups
Time Domain:
Elite – sub 10:00
Advanced – 10:00-12:00
GOAL SUB 15′ (CAP TIME)
(Class – 12:00-18:00)
TIPS
Potrebbe essere una buona idea swithacre tra tirate lunghe e tirate corte.: quindi ad esempio potrebbero fare 10 calorie veloci, 10 lente, 10 veloci etc.
Sul GHD bisogna fare delle pause strategiche. , ad esempio 15 reps se sono principiante, 25 se sono advanced.
La sfida dei muscle up sarà la fatica nel pulling e il core affaticato. Gli atleti dovrebbero fare pause strategiche qui, ad esempio 10-5-5-5- oppure tutti set da 5. Al di là della strategia sarà un wod divertente!
HAM
Deadlift 5-10-15-3-2-1 Trying to find a hard set at each unbroken — 3X10 Glute Ham Raises — 3X20 Reverse Hypers – Light
AUX
10-9-8-7-6-5-4-3-2-1 Strict Pull Up Deficit Push Up (Feet and hands on plates) *30 banded pull a parts after each set (chest level)

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28.7.2018 DAY 5

WOD
RX
For Time: 3k Assault Bike 400m Run 2k Assault Bike 800m Run 1k Assault Bike 1 Mile Run
Level 2
For Time: 2.5k Assault Bike 400m Run 1.75k Assault Bike 800m Run .75k Assault Bike 800m Run
Level 1
For Time: 2k Assault Bike 400m Run 1k Assault Bike 600m Run 5k Assault Bike 800m Run
Target 1
Mono: For Time: 3k Assault Bike 400m Ski 2k Assault Bike 800m Ski 1k Assault Bike 1 Mile Ski
Target 2
Strength: For Time: 3k Assault Bike 400m Run 2k Assault Bike 800m Run 1k Assault Bike 1 Mile Run *Wear a 20/14lb Vest
HAM
Do with a Partner: For Time: 100 Pull-Ups 300 Air Squats *Every minute on the minute including the start or the workout, both athletes complete 5 burpees* *One athlete working at a time on the pull-ups and air squats*
AUX
4 Rounds: 20 Bench Press (61/43 kg) 10 R&L arm Bent over Row (35/25 kg) 5 strict pull ups

27.7.2018 DAY 4

WOD
RX/masters
"Grace”
For Time
30 Clean & Jerk (60/40 kg)
Level 2
“Grace”
For Time
30 Clean & Jerk (50/35 kg)
Level 1
“Grace”
For Time
30 Clean & Jerk (40/30 kg)
Target 1
Strength: “Grace” For Time 30 Clean & Jerk (100/70 kg)
Target 2
Metcon: “Grace” For Time 60 Clean & Jerk (61/43 kg)
Time Domain:
Elite sub 2
Advance sub 3
Class sub 10
HAM – Post WOD:
10min. Clock
Build to a heavy single Clean & Jerk
AUX
For Time:
4 x 400m Run Rest 1:1 Then 100 Hand Release Push-Ups

23.7.2018 DAY 1

WOD
RX
For Time: 21-15-9 DB Box Step Overs (22,5/15 kg) 42-30-18 WallBalls (9/6 kg)
Lev 2/Masters
For Time: 21-15-9 DB Box Step Overs (18/10 kg) 30-20-10 WallBalls (9/6 kg)
Lev 1
For Time: 21-15-9 DB Box Step Overs (12/7,5 kg) 42-30-18 WallBalls (6/4 kg)
Target 1
Strength: For Time: 15-12-9 DB Box Step Overs (34/22,5 kg) 42-30-18 WallBalls (12/9 kg)
Target 2
Metcon: For Time: 21-15-9 DB Box Step Overs (22,5/15 kg) Two for One WallBalls (9/6 kg)
Time Domain:
Elite: sub 7min
Advanced: sub 9min
Class Goal: 11min
TipsNel wod di oggi c’è poco da pianificare… state attaccati ai DB e alle wb il più possibile, il vostro obiettivo dovrebbe essere di fare tote le wb unbroken e vedere cosa succede negli step over…. non fermatevi:-)
HAM
Deadlift – double overhand (presa prona con tutte e due le mani) 3-3-3-3 — Front Squat – 3 second pause in bottom 3-3-3-3
AUX
3X10 DB Single arm Muscle Clean and Press (Right and Left) — 3X10 DB Single arm bent over row — 3X10 DB Windmill (Right and Left)

25.7.2018 DAY 3

WOD
For Time: 10-8-6-4-2 Squat Snatch 52/35-61/43-70/48-80/52-84/57 20-40-60-80-100 DU
lev 2
For Time: 10-8-6-4-2 Squat Snatch 43/30-52/35-61/43-65/45-70/48 10-20-30-40-50 DU
lev 1
For Time: 10-8-6-4-2 Squat Snatch 20/15-25/20-30/25-35/30-43/30 40-60-80-100-120 Single Unders
Masters
For Time: 10-8-6-4-2 Squat Snatch 43/30-52/35-61/43-65/45-70/48 20-40-60-80-100 DU
Target 1
Metcon For Time: 10-8-6-4-2 Power Snatch 52/35-61/43-70/48-80/52-84/57 20-40-60-80-100 Double Unders
Target 2
Strength: For Time: 10-8-6-4-2 Squat Snatch 61/43-70/48-80/52-84/57-93/61 20-40-60-80-100 DU
Time Domain:
Elite: sub 8
Advanced: sub 10
Class: sub 12
Tips:

il wod di oggi è un ladder a crescere di peso, i DU servono solo ad alzarvi il battito cardiaco, detto questo se comunque fate fatica afre i DU scalate le rep ad un number minore per ciascun round. Gli snatch dovrebbero partire easy e diventare più difficili, lo scaling devote individuarlo in mood che sia sfidante il peso.

HAM
4 rounds for time of: 50-ft. overhead walking lunge (61/43 kg) 25 GHD sit-ups (CrossFit.com)
AUX
3 Rounds 15 Pike Ups 30 Flutter kicks 40 Ab-mat sit ups Plank hold for :60 — Bike 2,000m
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