WOD OF THEE WEEK 17.08.20/21.08.20

LUNEDI’ 17.08.20
CROSSFIT CLASS:
10 min working on heavy 3 pos snatch(squat)
Then
30-20-10
Power snatch (43/30 kg)
Hspu-pike-push press

ENDURANCE CLASS:
1 mille Run
20 round of:
10 Push Up
15 Air Squat
1 mille Run
*time cap 40 min

MARTEDI’ 18.08.20
CROSSFIT CLASS:
Team of 2
Amrap 20
Partner 1: 1 round “ Dt “
Partner 2: 5 burpee+max du
“ Dt “ is :
12 deadlift (70/50 kg)
9 hang power clean
6 push jerk
Finisher: 41 syncro back squat(70/50 kg)*
*every drop=5 syncro burpees

ON RAMP:
“Squat day”

MERCOLEDI’ 19.08.20
CROSSFIT CLASS:
From 0 to 5
60/50 cal row-cap 4
From 5 to 10
60 toes to bar-cap 4
From 10 to 15
60 cal row-cap 4
From 15 to 20
60 c2b-cap 4
From 20 to end
Tabata mountain climbs

ENDURANCD CLASS:
10 Rounds of
30 DU
200 mt Run
10 Burpees

GIOVEDI’ 20.08.20
CROSSFIT CLASS:
Every 90” *8 rds (@70%+)
1 Squat clean+1 front squat+1jerk
Then:
20-2 wb (9/6kg)
10-1 power clean(85/60 kg)

ON RAMP:
“Press day”

VENERDI’ 21.08.20
CROSSFIT CLASS:
Emom 12 alt (40” on 20” off)
Pull up strict-ring row
Pistol squat alt-box
301 Tempo push up-push up
Then:
Every 5 min * 3 rds:
500 mt row/ski/1k bike
25 american swing (32/24 kg)
Max sit ups
Rest 1