PROGRAM CLASS DAL 10 MARZO AL 16 MARZO

 

 

CLASS  PROGRAM

Lunedi 10/03

-Snatch-

every 2’30” x8 round

  1. 2 hang snatch power + 1 hang squat snatch (70%)
  2. 2 below hang sntach power + 1 below hang squant snatch (75%)
  3. 2 squat snatch (77%)
  4. 2 squat snatch (80%)
  5. 2 squat snatch (82%)
  6. 2 squat snatch (82%)
  7.  1 squat snatch (85%)
  8. 1 squat snatch (85%)

-WOD-

3 rft

18 burpee over bb

15 ttb

12 thruster (50/30k)

15 ttb

cap. time 15′

 

Martedi 11/03

-Push press-

Every 2′ x2 round

1+1 pp 90%

1+1 pp 95%

-Push jerk-

Every 2′ x3 round

1+1 pj 82%

1 pj + 1 split jerk 87%

1 split jerk + 1 split jerk 90%

 

-WOD-

2 rft

3 rope climb

3 deadlift (120/90)

6 bar mu

6 deadlift (110/80)

12 pull up

9 deadlift (100/70)

rest 3′

 

Mercoledi 12/3

-Squat-

8 round every 2′

  1. 5 back squat box (80%)
  2. 10 dbx2 box step alt. (rpe 7)

-WOD-

3 rft

6 wall walks

9 front squat (50/35)

9 strict hspu

6 front squat (60/45)

12 hspu kip.

3 front squat (70/55)

rest 3′

 

Giovedi 13/3

-Power clean-

every 2’30” x8 round

  1. 2 hang clean power (70%)
  2. 2 below hang clean power (75%)
  3. 2 power clean (77%)
  4. 2 power clean (80%)
  5. 2 power clean (82%)
  6. 2 power clean (82%)
  7.  1 power clean (85%)
  8. 1 power clean (85%)

 

-WOD-

3 rft

6 bbjo

6 ttb

9 bbjo

9 ttb

12 bbjo

12 ttb

cap. time 15′

 

Venerdi 14/3

-Deadlift-

EMOM 9′

  1. 4 dl tng 80%
  2. 30″ max dbx2 z press (rpe8)
  3. rest
  4. 2 dl tng 85%
  5. 30″ max dbx2 z press (rpe8)
  6. rest
  7. 1 dl 90%
  8. 30″ max dbx2 z press (rpe8)
  9. rest

-WOD-

AMRAP 15′

30 du

10 alt db hang snatch 25/17,5

10 burpee touch bar

30 du

10 alt db hang c&j

10 pistol alt.

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