28 gen 2018

LUNEDì 29.01.18

-10 commenti

ON THE 0:00... SNATCH (Courtesy of Harry Palley)

A1. Part 1 of 2

Snatch Grip Sotts Press

5 Sets of 3 Repetitions

 

Part 2 of 2

A2. Overhead Squat + Snatch Balance

5 Sets of the Complex

Set #1 – 40% of 1RM Snatch

Set #2 – 50% of 1RM Snatch

Set #3 – 60% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 70% of 1RM Snatch

 

Training

A3. On the Minute x 14:

1 Power Snatch + 1 Squat Snatch

Set #1 (0:00) – 1 Complex @ 73%

Set #2 (1:00) – 1 Complex @ 76%

Set #3 (2:00) – 1 Complex @ 79%

– Rest 1:00 –

Set #4 (4:00) – 1 Complex @ 76%

Set #5 (5:00) – 1 Complex @ 79%

Set #6 (6:00) – 1 Complex @ 82%

– Rest 1:00 –

Set #7 (8:00) – 1 Squat Snatch @ 84% of 1RM Snatch

Set #8 (9:00) – 1 Squat Snatch @ 87% of 1RM Snatch

Set #9 (10:00) – 1 Squat Snatch @ 90% of 1RM Snatch

– Rest 1:00 –

Set #10 (12:00) – 1 Squat Snatch @84% of 1RM Snatch

Set #11 (13:00) – 1 Squat Snatch @87% of 1RM Snatch

Set #12 (14:00) – 1 Squat Snatch @90% of 1RM Snatch

 

ON THE 13:00...

A4. EMOM 5’

3 SNATCH PULL@95%

 

B. ON THE 30:00... BACK-FRONT SQUAT

Every 2’

Set #1. 3 Reps @ 80-82% Back Squat

Set #2. 1 Reps @ 87% Front Squat

Set #3. 3 Reps @ 80-82% Back Squat

Set #4. 1 Reps @ 90% Front Squat

Set #5. 3 Reps @ 80-82% Back Squat

Set #6. 1 Reps @ 93% Front Squat

 

 

ON THE 50:00...

C1. ”WATER POWER"

AMRAP 15:

60 Double-Unders

30/21 Calorie Row

10 Power Snatches (135/95)

 

ON THE 70:00...

C2. CONDITIONING

EMOM 12’

min#1: 15/12 AB Cal

min#2: 10 Burpees Box Over (regional style)

min#3: 5-3 Bar MU + 10 Plyo Pushups

min#4: rest

@9/6 Kg vest

 

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
 

  • Facebook
  • Instagram