28 gen 2018

VENERDì 02.02.18

-8 commenti

 

CrossFit

14.3

MEN

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch

WOMEN

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps

15 box jumps, 20-inch

135-lb. deadlifts, 15 reps

15 box jumps, 20-inch

155-lb. deadlifts, 20 reps

15 box jumps, 20-inch

185-lb. deadlifts, 25 reps

15 box jumps, 20-inch

205-lb. deadlifts, 30 reps

15 box jumps, 20-inch

225-lb. deadlifts, 35 reps

15 box jumps, 20-inch

CONDITIONING

B. EMOM 20: min#1: 20 Wallballs (20/14 lb) min#2: 10 Double DB Clean (50/35 lb) min#3: 200m Run + 10 TTB

min#4: rest

@9/6 Kg vest

ACCESSORY

C1. Alt. Dumbbell Bench Press (Neutral Grip)

20x1 6-8 rep x 3 set - 1’ rest

C2. Single Arm Chest Supported dumbbell prone Row

2111 6-8 rep/Arm x 3 set - 15’’ rest

C3. One Arm Ring Row

21x0 6-8 rep/Arm x 3 set - 15’’ rest

C4. One Arm Ring Plank

30-60” unbroken/Arm x 3 set - 15’’ rest

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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