CrossFit Ravenna

Run: 3 x 1200m, rest 3:00, hold efforts within 3-5 seconds
C2 Row: 3 x 1500m, rest 3:00, hold efforts within 3-5 seconds

Pubblicato in Pics!, WODs
Tag: CFE

Pubblicato in Articoli, Video

1RM Jerk

AMRAP 14’00″
7 Dumbbell Jerk Single Arm DX
7 Dumbbell OH Lunges Single Arm DX
7 Dumbbell Half Get-up Single Arm DX
7 Dumbbell Jerk Single Arm SX
7 Dumbbell OH Lunges Single Arm SX
7 Dumbbell Half Get-up Single Arm SX

Pubblicato in Pics!, WODs
Tag: jerk

AMRAP 20’00″
15 Box Jump
12 Pull-Ups
10 Rock-Up
30″ Hollow Position Hold

25-20-15-10-5
GHD
Pull-ups
DU

Pubblicato in Pics!, WODs
Tag: hollow position, pullups, Rock up

GHOST CLEAN – Il Weightlifter fantasma di CFRA…

1RM Power Clean

4 RFT:
12 Power Clean 50/40kg
12 Wallball
12 T2B

Pubblicato in Pics!, WODs
Tag: Power Clean

1RM Back Squat

Wod:
500mt Row/Ski
30 Pull-ups
30 Burpees
100 DU

Pubblicato in Pics!, WODs
Tag: Back Squat 1RM

SkiErg: 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort
Run: 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort
C2 Row: 20 minutes of 1:00 @ 90% max effort, 1:00 @ 50% max effort

Cash Out

5 Bench Press @70%1RM
50 DU
5 Bench Press @70%1RM
50 DU
5 Bench Press @70%1RM
50 DU
5 Bench Press @70%1RM
50 DU
5 Bench Press @70%1RM
50 DU

Pubblicato in Pics!, WODs
Tag: CFE

1RM Shoulder Press

Wod:
AMRAP 12’00″
5 HSPU
10 Hang Power Clean @50/35kg

Pubblicato in Pics!, WODs
Tag: Press

Wod:
Find your 1RM Deadlift

Cash Out:
5 RFT
15 Deadlift @60/50
15 Strict Pushups

Pubblicato in Pics!, WODs
Tag: Deadlift