logo croosfit

EMOM in 25 min
A:
10/7 Bench Press 70/40kg
B:
10/7 Front Squats from the ground 70/40kg
C.
10/7 Pull-Ups
D:
10/7 cal Assault Air Bike
E.
Rest 1 min.
then
team 4
3'max burpees sincro
Power Clean + Hang Power Clean –
Find an Heavy complex 1+1 in 12'
WOD
2 rounds for time:
20 Hang Power Clean @50/35kg
30 Toes to Bar
40 Ring dip
Teams2
AMRAP 31:
8 Thrusters 70/45kg
6 Rope Climbs o 45 Chin up 
11 Box Jumps 75/60cm
*400 M Continui SandBag Run 20kg
28’ AMRAP of:
1 Round of Cindy: 5 Pull Ups-10 Push Ups-15 Air Squat
5 Deadlift @100/70kg
10 Handstand Push Ups
15 Abmat Sit Ups
 
Every 3’ x 4-5 sets:
– Strict Knee to elbows – 5-7 reps
– Superman hold – 30-40”
– V Ups – 8-10 reps
– Reverse Plank Hold – 20-30”
 
WOD
16’ AMRAP :
100m Run o Row
10 Box Jump
16 Dual DB Alternating leg Reverse Lunges @20/12kg
 
Power Snatch + Hang Power Snatch -EMOM 10' - 1+1 @CLIMBING
 
WOD
For time:
100 Bar Facing burpees
- Every Minute Perform 5 Power Snatch @40\25 kg
 
Front Squat – Ogni 2'x 5 set:
5-4-3-2-1 reps @climbing
 
 
WOD
5 Intervalli 3'ON, 1'OFF :
AMRAP
10 Wall Ball
15 KB Russian Swing @24/16kg
30 Double Unders o 60 SU
12′ EMOM :
Odd – Chin Up tempo 2020 OR Ring Rows – 2-10 reps
Even – Strict Handstand Push Ups or Parallette Push Ups – 5-10 reps
 
 
WOD
12' AMRAP of:
6 Toes to Bar
6 Front rack lunges
6 Push Press
6 Lateral Burpees
BB 50/30kg
TEAM WOD of 2 – switch as needed
6' AMRAP :
6 Power Clean @50/35kg
12 Air Squat
– 2' rest
6' AMRAP :
6 Push Press @50/35kg
6 Pull Ups
– 2' rest
6' AMRAP :
6 Power Clean & Push Press @50/35kg
9 Push Ups
– 2' rest
100 Lateral Burpees
Strict Press – In 12’ find an Heavy Single of the Day
 
WOD
4 rounds:
400m Run
20 (10/10) One Arm DB Hang Clean & Press @20/12
20 Parallette pass through
EMOM in 25 min
A:
10/7 Bench Press 70/40kg
B:
10/7 Front Squats from the ground 70/40kg
C.
10/7 Pull-Ups
D:
10/7 cal Assault Air Bike
E.
Rest 1 min.
then
team 4
3'max burpees sincro
Power Clean + Hang Power Clean –
Find an Heavy complex 1+1 in 12'
WOD
2 rounds for time:
20 Hang Power Clean @50/35kg
30 Toes to Bar
40 Ring dip
Teams2
AMRAP 31:
8 Thrusters 70/45kg
6 Rope Climbs o 45 Chin up 
11 Box Jumps 75/60cm
*400 M Continui SandBag Run 20kg
28’ AMRAP of:
1 Round of Cindy: 5 Pull Ups-10 Push Ups-15 Air Squat
5 Deadlift @100/70kg
10 Handstand Push Ups
15 Abmat Sit Ups
 
Every 3’ x 4-5 sets:
– Strict Knee to elbows – 5-7 reps
– Superman hold – 30-40”
– V Ups – 8-10 reps
– Reverse Plank Hold – 20-30”
 
WOD
16’ AMRAP :
100m Run o Row
10 Box Jump
16 Dual DB Alternating leg Reverse Lunges @20/12kg
 
Power Snatch + Hang Power Snatch -EMOM 10' - 1+1 @CLIMBING
 
WOD
For time:
100 Bar Facing burpees
- Every Minute Perform 5 Power Snatch @40\25 kg
 
Front Squat – Ogni 2'x 5 set:
5-4-3-2-1 reps @climbing
 
 
WOD
5 Intervalli 3'ON, 1'OFF :
AMRAP
10 Wall Ball
15 KB Russian Swing @24/16kg
30 Double Unders o 60 SU
12′ EMOM :
Odd – Chin Up tempo 2020 OR Ring Rows – 2-10 reps
Even – Strict Handstand Push Ups or Parallette Push Ups – 5-10 reps
 
 
WOD
12' AMRAP of:
6 Toes to Bar
6 Front rack lunges
6 Push Press
6 Lateral Burpees
BB 50/30kg
TEAM WOD of 2 – switch as needed
6' AMRAP :
6 Power Clean @50/35kg
12 Air Squat
– 2' rest
6' AMRAP :
6 Push Press @50/35kg
6 Pull Ups
– 2' rest
6' AMRAP :
6 Power Clean & Push Press @50/35kg
9 Push Ups
– 2' rest
100 Lateral Burpees
Strict Press – In 12’ find an Heavy Single of the Day
 
WOD
4 rounds:
400m Run
20 (10/10) One Arm DB Hang Clean & Press @20/12
20 Parallette pass through
EMOM in 25 min
A:
10/7 Bench Press 70/40kg
B:
10/7 Front Squats from the ground 70/40kg
C.
10/7 Pull-Ups
D:
10/7 cal Assault Air Bike
E.
Rest 1 min.
then
team 4
3'max burpees sincro
Power Clean + Hang Power Clean –
Find an Heavy complex 1+1 in 12'
WOD
2 rounds for time:
20 Hang Power Clean @50/35kg
30 Toes to Bar
40 Ring dip
Teams2
AMRAP 31:
8 Thrusters 70/45kg
6 Rope Climbs o 45 Chin up 
11 Box Jumps 75/60cm
*400 M Continui SandBag Run 20kg
28’ AMRAP of:
1 Round of Cindy: 5 Pull Ups-10 Push Ups-15 Air Squat
5 Deadlift @100/70kg
10 Handstand Push Ups
15 Abmat Sit Ups
 
Every 3’ x 4-5 sets:
– Strict Knee to elbows – 5-7 reps
– Superman hold – 30-40”
– V Ups – 8-10 reps
– Reverse Plank Hold – 20-30”
 
WOD
16’ AMRAP :
100m Run o Row
10 Box Jump
16 Dual DB Alternating leg Reverse Lunges @20/12kg
 
Power Snatch + Hang Power Snatch -EMOM 10' - 1+1 @CLIMBING
 
WOD
For time:
100 Bar Facing burpees
- Every Minute Perform 5 Power Snatch @40\25 kg
 
Front Squat – Ogni 2'x 5 set:
5-4-3-2-1 reps @climbing
 
 
WOD
5 Intervalli 3'ON, 1'OFF :
AMRAP
10 Wall Ball
15 KB Russian Swing @24/16kg
30 Double Unders o 60 SU
12′ EMOM :
Odd – Chin Up tempo 2020 OR Ring Rows – 2-10 reps
Even – Strict Handstand Push Ups or Parallette Push Ups – 5-10 reps
 
 
WOD
12' AMRAP of:
6 Toes to Bar
6 Front rack lunges
6 Push Press
6 Lateral Burpees
BB 50/30kg
TEAM WOD of 2 – switch as needed
6' AMRAP :
6 Power Clean @50/35kg
12 Air Squat
– 2' rest
6' AMRAP :
6 Push Press @50/35kg
6 Pull Ups
– 2' rest
6' AMRAP :
6 Power Clean & Push Press @50/35kg
9 Push Ups
– 2' rest
100 Lateral Burpees
Strict Press – In 12’ find an Heavy Single of the Day
 
WOD
4 rounds:
400m Run
20 (10/10) One Arm DB Hang Clean & Press @20/12
20 Parallette pass through