logo croosfit

WOD

Ragazzi da oggi troverete il wod direttamente su App!!

power clean complex
1 high hang
1 hang
1power clean
 
 
3 Rounds for Time
20 Back Squats 70/45kg (from the floor)
20 Box Step Ups 75/60cm (10/10)
AMRAP in 15 min
7 Ring Muscle-Ups / strict ring dip
20 kb overhead Lunges 32/24kg
15/11 calorie Assault Bike
6 Rounds for Total Reps
1 minute of Rowing or Bike (for calories)
1 minute of Burpees
1 minute of Sit Ups Feet Elevated
1 minute of Double-Unders
1 minute Rest
For Time
1 Squat Clean 80/60kg
10 Parallette Handstand Push-Ups
2 Squat Cleans 80/60kg
9 Parallette Handstand Push-Ups
3 Squat Cleans 80/60kg
8 Parallette Handstand Push-Ups
4 Squat Cleans
7 Parallette Handstand Push-Ups
5 Squat Cleans
6 Parallette Handstand Push-Ups
6 Squat Cleans
5 Parallette Handstand Push-Ups
7 Squat Cleans
4 Parallette Handstand Push-Ups
8 Squat Cleans
3 Parallette Handstand Push-Ups
9 Squat Cleans
2 Parallette Handstand Push-Ups
10 Squat Cleans
1 Parallette Handstand Push-Up
strength:
barbell row 3 x 12 @By feel 1'rest 
deadlift 5 x 5
 
wod
AMRAP 15: 
1 Round of "Strict Cindy"
1 Double Dumbbell Power Clean and Jerk
1 Round of "Strict Cindy"
2 Double Dumbbell Power Clean and Jerk
1 Round of "Strict Cindy"
3 Double Dumbbell Power Clean and Jerk
...
@1db 20/12KG
For Time
Cash-In:
100 Double-Unders
Then, perform:
12 Squat Snatches 30/25kg
24 calorie Row o bike
6 bar muscle up
12 Squat Snatches 40/30kg
24 calorie Row
6 bar muscle up
12 Squat Snatches 50/40kg
24 calorie Row
6 bar muscle up
12 Squat Snatches 60/50kg
24 calorie Row
6 bar muscle up
Cash-Out:
100 Double-Unders