Wods 15/200413


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