11 mar 2018

LUN 12.03.18

-4 commenti

PRIMER

2:00 Very light Row or Bike

2 Sets:

4 Spiderman and Reach each leg 8 Wall Squats :20s of Single-Unders

2:00 Light Row or Bike

2 Sets:

3 Inchworms 6 Single Arm Dumbbell Deadlifts, each side :20s of Double-Unders

1-2 Complexes:

3 Scap Retractions 1-3 Strict Pull-Ups 3 Kip Swings

Steadily warm both the ring and bar muscle-ups, followed by rehearsal rounds:

1 Round at walk through pace:

15 Double-Unders, 5 Empty Bar Overhead Squats

15 Double-Unders, 1-2 Ring Muscle-Ups

15 Double-Unders, 3 Dumbbell Snatches each side (light)

15 Double-Unders, 1-2 Bar Muscle-Ups

Build to working overhead squat and dumbbell snatch load, followed by…

1 Round:

15 Double-Unders, 5 Overhead Squats

15 Double-Unders, 1-2 Ring Muscle-Ups

15 Double-Unders, 3 Dumbbell Snatches each side

15 Double-Unders, 1-2 Bar Muscle-Ups

Open 18.3

2 Rounds For Time Of:  100 Double-Unders 20 Overhead Squats (115/80) 100 Double-Unders 12 Ring Muscle-Ups 100 Double-Unders 20 Dumbbell Snatches (50/35) 100 Double-Unders 12 Bar Muscle-Ups Time Cap: 14 Minutes

I post più recenti
  • Session A FRONT SQUAT A. FIND 1RM Set #1 – 3rep@70% of 1RM Front Squat Set #2 – 3rep@73% of 1RM Front Squat Set #3 – 3rep@76% of 1RM Front Squat Set #4 – 2rep@80% of 1RM Front Squat Set #5 – 2rep@85% of 1RM Front Squat Find 1RM STRENGTH B1. DEFICIT DEADLIFT FIND 5 MAV B2. DEFICIT DEADLIFT 2X5@90%A2 C1. ROMANIAN DL 31X1 6 reps x 4 set - 90” rest C2. Banded Knee Curl(prone) 20x1 6-8 rep x 3 set - 1’ rest Session B CONDITIONING D. FRIDAY - "GUN SHOW"  “Gun Show” For Time with a 20:00 Cap: 50 Barbell-Facing Burpees 50 Sumo Deadlift High Pulls (115/80) 35 Burpee Box Jumps (24′′/20′′) 35 Dumbbell Power Cleans (50’s/35’s) 20 Burpee Box Jump Overs (24′′/20′′) 20 Bar Muscle-Ups  If we reach the 20:00 time cap, add :01 for each repetition not completed. #ONESESSIONTOWIN A-C1-C2-D.
  • Session A 1CLEAN + 1F.SQUAT + 1JERK A1. FIND 1RM Back off A2. EMOM 10’ 2CLEAN + 1F.SQUAT + 1JERK@70% FRONT SQUAT B. FIND 2RM Set #1 – 3rep@70% of 1RM Front Squat Set #2 – 3rep@73% of 1RM Front Squat Set #3 – 3rep@76% of 1RM Front Squat Set #4 – 2rep@80% of 1RM Front Squat Set #5 – 2rep@85% of 1RM Front Squat Find 3RM ACCESSORY C1. Dumbbell Bench Press (Supine Grip) 22x0 6-8 rep x 3 set - 1’ rest C2. Chest Supported dumbbell prone Row 2011 6-8 Arm x 3 set - 1’ rest C3. Ring Pushup 30-60” unbroken x 2 set - 30’’ rest C4. Ring Row Arch 2020 6-8 Arm x 2 set - 1’ rest Session B CONDITIONING D. ”POWER TRIP" AMRAP 15: 15 Hang Clean (60/43kg) 30 Wallballs (20/14) *Females to a 9′ Target 60 Double-Unders #ONESESSIONTOWIN A1-B-C2-C3-D. IMG_WOD_VEN
  • Open 18.5 AMRAP 7: 3 Thrusters (100/65), 3 CTB Pull-Ups 6 Thrusters (100/65), 6 CTB Pull-Ups 9 Thrusters (100/65), 9 CTB Pull-Ups Continue to add (3) repetitions per round until the 7:00 time cap is reached.

© 2012 by Crossfitkasteddu


Via G. Dolcetta 12 - 09122 Cagliari
 

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