WOD 27 Novembre al 3 dicembre 2023

PROGRAM CLASS 27/11 to 3/12

LUNEDI 27/11 W-G

Muscle snatch

E2MOM X3 Round 6 unbroken , increase load every round

Hang power snatch

E2MOM X3 Round 6 unbroken , increase load every round

Power snatch

E2MOM X3 Round 6 unbroken , increase load every round

Snatch any style

E2MOM X3 Round 6 unbroken , increase load every round

WOD

Amrap 18’

2 HSPU Strict

4 Strict pull up

6 Dip

8 Plate situp

10 Cal Ass Bike

MARTEDI 28/11 S-MW

SKILL: SPLIT JERK 20’

THEN

Find best rm of the day 10’

WOD

3 RFT
600m Run
75 Double Unders

15 Cluster 50/35

MERCOLEDI 29/11 P-GWM

BENCH PRESS

For time 22’

10 Sets For Load start @55% every round increase 5%
10-8-6-6-4-4-4-2-2-2

WOD

21-15-9-6

2Db oh Lunges alt (crossfit games standard) 20/15

2db snatch

Pull up

GIOVEDI 30/11 W-MG

Muscle clean

E2MOM X3 Round 6 unbroken , increase load every round

Hang power clean

E2MOM X3 Round 6 unbroken , increase load every round

Power clean

E2MOM X3 Round 6 unbroken , increase load every round

Clean any style

E2MOM X3 Round 6 unbroken , increase load every round

Wod

Amrap 8’

250/200 mt row

10 burpees OTR

Rest 2’

Amrap 6’

Ladder

Wall walk 1-2-3-4-5-6-7…..

Box jump over 3-6-9-12-15-18…

VENERDI 1/12 P-WG

10 Sets For Load start @55% every round increase 5%
Front Squat
10-9-8-7-6-5-5-3-2-1

If you lose a set , do it in back squat

WOD

EMOM 20’

ODD:3 Deadlift @ BW

EVEN:7 TTB