Wods 8-130413

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


080413

WL:
Snatch

Strength:
Weighted/Strict Dips

Wod#1
EMOM 25’00”
1 Power Clean*
5 Push ups
5 TTB
3 Box Jumps
*Aggiungere peso al Clean, iniziare moderati.

090413

WL
C&J

Strength
Back Squat

Wod#1
5 RFT
5 Hang Power snatch 50/35kg
5 OHS 50/35kg
5 Burpees

Wod#2
Run 3K

100413

WL/STR
Split/Push Jerk

Wod#1
10 RFT
4 HSPU@Deficit Dumbbells
7 Burpees-Pullups
10 OH Walking Lunges @Bumpers 20/10kg (alternating)

Wod#2
3RFT
20 Triple Unders
20 Row Cal

110413

Rest Day

120413

Skills/Weakness:
Dedicare 20’00” a qualsiasi cosa sia da migliorare o imparare.

Wod:
Part1
For time:
25 Ring Dips
20 DB Thrusters 2×20/15
15 Deads***
800mt Run
20 Ring Dips
15 DB Thrusters
10 Deads
400mt Run
15 Ring Dips
10 DB Thrusters
5 Deads

***
120/90kg individuals
100/70kg masters
140/110kg Chi ha 1RM Deadlift a 200kg o +

130413

WL
Snatch

STR
Bench Press

Wod#1
For time: @50/35kg
10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Delts Hell (1=15+15+15)