W.UP
W.UP
VIDEO SPALLE E LOMBALGIA (ERBINI PAGINA SLY TEAM CROSSFIT)

PVC

EMOM 12' 3RND
1. DB Burpee with Knee Tuck to Ascending Deadlif
2. 10/12 Cal. ROW /30 DU
3. 50" HOLLOW POSITION + PLATES
4. Standing Calf Raise 25 Bodyweight

STRENGHT WL
A
4-5 SET
Rest 1' set e RND

1 Elevated Heel Bodyweight Squat 25 REP

2 Dumbbell Goblet Squat 10-12

W.UP
5X5 Squat clean & split jerk @40-50%
4 Squat Clean & Split Jerk @70%
3 Squat Clean & Split Jerk @75%
2 Squat Clean & Split Jerk @80%
1 Squat Clean & Split Jerk @85%

STRENGHT WL
"ELK"
FOR TIME
10 power snatch 40-50kg/45-35kg
25 HSPU Kipping
10 power snatch 40-50kg/45-35kg
50 Pull Up
10 power snatch 40-50kg/45-35kg
25 HSPU Kipping
10 power snatch 40-50kg/45-35kgg
40 C2B
10 power snatch 40-50kg/45-35kg
25 HSPU Kipping
10 power snatch 40-50kg/45-35kg
30 BMU

OPZIONALE

5 RND
REST 1' TRA I RND

10 Dips
10 Bodyweight Skull Crusher
10 V-UP