Wods 06-110513
•12 maggio 2013 • Lascia un commento
060513
Wod#1
2RFT
5 Burpee Muscle-Ups/10 Dips
10 *Dumbbell/Kettlebell/Barbell Snatch (any style: power/squat, 5 each arm, Heavy)
15 Burpee Box Jump-Overs
Wod#2
Wod#3
For time:
20 Thrusters 60/40 – 50/30 masters
40 Pull-Ups
15 Thrusters
30 Pull-Ups
10 Thrusters
20 Pull-Ups
070513
#1
Back Squat
*Set 1 – 75% x 2 reps
*Set 2 – 85% x 1 rep
*Set 3 – 90% x 1 rep
*Set 4 – 90-95% x 1 rep
*Set 5 – 90-95% x 1 rep
Rest 2-3 minutes between sets.
#3
EMOM 20’00″
Even Minutes – 3 Snatch @AHAP
Odd Minutes – 5 Ring Dips + 5 Burpees + 5 TU
#4
3K Run + 2K Row
080513
#1
1000mt Row for time.
#2
Ogni 2’00, per 10’00:
OHS x 3 reps @85-90%
#3
3RFT:
10 Deadlift @140/90kg*
10 C2B Pull-Ups
20 Burpees Over the Barbell
20 Handstand Push-Ups
090513
Rest Day
100513
#1
For time:
50 Thrusters @20/15
Rest 2’00″
#2
For time
21-15-9
Box Jump @75/60
C2B pull-ups
#3
Emom 12’00″
1 C&J @80%1RM + 20 DU
6×4 Strict TTB
110513
#1
AMRAP 10’00″
10 One Arm DB Snatch Alternating @35/22kg
12 Pistols Alternating
#2
1000mt Row
Rest 2’00″
#3
Max Wallball in 6’00″
7’00″ to complete
3 OHS AHAP without Rack
Starting @your choice!
2×30 GHD
2×20 Strict Ring Dips
5×30″ Hollow Hold
29-040513
•5 maggio 2013 • Lascia un commento
290413
Wod#1
French Throwdown – wod 3
For time: (time cap 8’00″)
10 overhead squats 43/20kg
20 hang cleans 43/20kg
30 front squat 43/20kg
40 wall balls 9/6kg
100 double unders
Score: The time required to complete the sequence. If the time cap is exceeded, add 1 second per reps left to execute.
Weightlifting Session
Wod#2
Esercizi possibili:
Run/Row/Ski/Bike/Swim/DU/Spinbike/Airdyne
A) Tabata 20″ on 10″ off
Rest 4′
B) Tabata 20″ on 10″ off
Rest 4′
C) Tabata 20″ on 10″ off
Rest 4′
D) Tabata 20″ on 10″ off
Rest 4′
300413
Strength:
Squat
WOD#1
21-15-9
Power Clean @90/60kg
CTB Pullups
50 strict dips
WOD#2
5′ AMRAP
Rope Climbs/Rope Pull-ups
010513
Weightlifting Session
Wod#1
5 Rounds
3 Box Jumps @100/75cm
6 HSPU
12 TTB
…than…
1 set of Max UB KB Russian Swings (no american) @40/32kg
Wod#2
020513
REST DAY
030513
Wod#1
A.
AMRAP 5’00″:
500 Row
50 Double Unders
40 KB SDLHP@24/16 kg
30 Wallball
20 Pull-ups
10 Muscle-Ups/Ring Dips
Rest 3 minutes, then. . .
B.
AMRAP 7’00″:
500 Row
50 Double Unders
40 KB SDLHP@24/16 kg
30 Wallball
20 Pull-ups
10 Muscle-Ups/Ring Dips
Rest 3 minutes, then. . .
C.
Complete for time:
500 Row
50 Double Unders
40 KB SDLHP@24/16 kg
30 Wallball
20 Pull-ups
10 Muscle-Ups/Ring Dips
Weightlifting Session
Wod#2
12’00″ NOT FOR TIME
1 Weakness
2 Weakness
3 Weakness
*Costruite il wod con le 3 debolezze piu’ grandi che avete.
040513
For time:
2 Muscle-Ups/4 Ring Dips
10 Snatch @50/30
4 Muscle-Ups/8 Ring Dips
8 Snatch @55/35
6 Muscle-Ups/12 Ring Dips
6 Snatch @60/40
8 Muscle-Ups/16 Ring Dips
4 Snatch @65/45
10 Muscle-Ups/20 Ring Dips
2 Snatch @70/50
Rest 30′
Wod#2
Wods 22-27/0413
•27 aprile 2013 • Lascia un commento
220413
French Throwdown Wod2
Time Cap: 9 minutes
1 rep max deadlift
1 rep max back squat
1 rep max shoulder to overhead
Endurance:
3000 Run
230413
Wod#1
For time:
20 Wall Balls
40 Pull-ups
20 Wall Balls
40 Box Jumps
20 Wall Balls
40 Ring Dips
20 Wall Balls
40 KBS @32/24kg
20 Wall Balls
Wod#2
5k Row
240413
Snatch
Bench Press
Wod#1
4RFT
Row 500 Meters
15 Pull-Ups
10 Thrusters 60/45kg
Rest 3 minutes
250413
Rest Day
260413
Front Squat
Wod#1
30 Muscle ups*/60 Ring Dips
100 Push Press @35/20kg
1000mt Row
…immediatamente…
AMRAP 2’00″ Pushups H/O (Hands Off)
270413
For time:
10 Ground to Overhead @60/45
20 Handstand Push-Ups
8 Ground to Overhead
16 Handstand Push-Ups
6 Ground to Overhead
12 Handstand Push-Ups
4 Ground to Ovheread
8 Handstand Push-Ups
2 Ground to Overhead
4 Handstand Push-Ups
Wods 15/200413
•21 aprile 2013 • Lascia un commento
Il day training pubblicato non e’ completo, ma solo una parte della programmazione di RCFRA. Se siete interessati al remote coaching R2F, contattatemi. Info@crossfitravenna.com
The day training posted is not complete, but only a part of RCFRA’s program. If you are interested in R2F – remote coaching service, email me. Info@crossfitravenna.com
150413
WOD#1
5 RFT
3 Hang Clean @90/60-70/40
5 Burpees-Pullups
160413
French Throwdown
Wod#1
MEN – includes Masters
AMRAP 7 min
7 pull ups
7 toes to bar
7 push ups
7 air squats
WOMEN – includes Masters
AMRAP 7 min
7 jumping pull ups (15cm tra testa e barra)
7 knees to elbow
7 push ups
7 air squats
170413
WOD#2
15’00″ AMRAP
6 HSPU
9 Lateral Burpees
12 Front Squat 60/45kg
180413
Rest Day
190413
Wod#1
“Fight Gone Bad”
3 Rounds of:
AMRAP 1’00″ at each station:
1)Wall Balls @9/6kg
2)SDHP @35/25kg
3)Box Jumps @50cm***
4)Push Press @35/25kg
5)Row for cals.
Rest 1 minute between rounds.
200413 Sabato
Wod#1
Regionals 2012
For time: (time cap 17’00″)
Three rounds of:
7 Deadlifts @**155/100kg
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots
21 Toes-to-bar
then,
30mt Farmer carry @2×45/30 dumbbells
28 Burpee box jumps @60/50kg
30mt Farmer carry @2×45/30 dumbbells
3 Muscle-ups
