WORKOUT OF THE WEEK 29.06.20 / 04.07.20

—LUNEDI’ 29.06.20

–CROSSFIT CLASS
10 min on heavy complex
Power clean +hang squat clean+front squat+jerk
Amrap 10:
5 rds of:
9 deadlift (70/50 kg)
6 hang power clean
3 thruster
*in remaining time row/ski/bike for di stance

–ENDURANCE OUTDOOR CLASS
8 Rounds of:
400 mt Run
10 DB Thruster
10 DB leteral Burpees
rest 60 sec btw rounds
*portare un cronometro!

—MARTEDI’ 30.06.20

-CROSSFIT CLASS
Emom 12 (30” on 30” off)alternating:
C2b
Medball clean (9/6kg)
Hspu
Then:
100 burpee box over*
*start & Emom 10 air squat

–ON RAMP CLASS OUTDOOR:
DAY 2
Main Movements
Press
Push press
Push Jerk

—MERCOLEDI’ 01.07.20

–CROSSFIT CLASS
On the 4:00 * 5 rds:
20/15 cal
40 du/40 under +10 tucks
7 front squat(80/60 kg)
Into 10 min of heavy 3 front squat (ground)-no squat clean

–ENDURANCE OUTDOOR CLASS
10 round for time
200 mt Run
10 DB Devil Press
10 DB Muscle Clean
20 DU

—GIOVEDI’ 02.07.20

–CROSSFIT CLASS

Emom 25 alt:(30” on 30” off)
Burpee
Push jerk(40/50%of 1rm)
Toes to bar
Power clean
Jumping lunges

–ON RAMP CLASS OUTDOOR:
DAY 3
Main Movements
Deadlift
Sumo Deadlift High pull
Medball Cleant

—VENERDI’ 03.07.20

–CROSSFIT CLASS
10 min on heavy 3 squat snatch
Then :
3:00 on 1:00 off *3 rds
12 hang power snatch (35/25 kg)
9 hspu-push up hr
6 pistol squat alt-single leg squat

—SABATO 04.07.20

–CROSSFIT CLASS
“Morrison”
50-40-30-20-10
Wb(9/6kg)
Box jump(60/50 cm)
Kettlebel american swing (24/16 kg)
Finisher:100 abmat sit ups