WORKOUT OF THE WEEK 13.07.20 / 18.07.20

—LUNEDI’ 13.07.20
–CROSSFIT CLASS
1 km row /2 k bike(1.3 miles)*
Into
10-9-8-7-6-5-4-3-2-1
Burpee
Wb (9/6 kg)
American swing (32/24 kg)
Into
1 mile run
*Time cap 30

—MARTEDI’ 14.07.20
-CROSSFIT CLASS
Team of 2:
21-15-9-15-21*
Calories
Power snatch(43/30 kg)
Into 5 attempts(10 min) for H3 power snatch
*you go i go format

–ON RAMP CLASS OUTDOOR:
DEADLIFT DAY
Main Movements
Deadlift
Sumo Deadlift High Pull
Medicine Clean Ball

—MERCOLEDI’ 15.07.20
–CROSSFIT CLASS
Emom 10
Squat clean&jerk start @70% and build up
Then:
18-12-6 sto(60/43 kg)
9-6-3 front squat
90-60-30 du-under +10 knee tucks

—GIOVEDI’ 16.07.20
-CROSSFIT CLASS
Emom 12 alt (30” on 30” off)
Wall climbs (no push up)
Pistol squat alt
Pull up strict(ring row)
Then amrap 8
2-4-6-8-10…..etc
Db snatch alt (heavy)
Burpee over db

–ON RAMP CLASS OUTDOOR:
SQUAT DAY
Main Movements
Air Squat
Front Squat
Overhead Squat

—VENERDI’ 17.07.20
–CROSSFIT CLASS
“ incredible hulk “
Amrap 20
5 deadlift (50/35 kg)
5 hang power clean
5 front squat
5 push press
5 back squat
Finisher tabata mountain climbs

—SABATO 18.07.20
–CROSSFIT CLASS
10 min working on kipping hspu
Amrap 5
50/40 cal
Max burpees
Amrap 4
40/30 cal
Max db hang clean & jerk alt(22,5/15 kg)
Amrap 3
30/20 cal
Max db snatch alt