7:00 Basic Endurance CrossFit
8:00 Deadlift + Metcon
9:00 "Andi"
15:00 "Andi"
16:00 Basic Endurance CrossFit
17:00 Deadlift + Metcon
18:00 Mobility
19:00 Technique Kipping Pull Ups
20:00 Basic Endurance CrossFit

5 Min EMOM of:
Double Unders 30-50 reps +
3 Sets
5 Seated Box Jumps (step down) - build height
rest 30sec
30sec Plank on Elbows
rest 30sec
20m Bear Crawl
rest 60sec

Odd-Object A
For Time [10 Minute Time Cap]:
100′ Yoke Carry (340/240)
100′ Yoke Carry (400/280)
100′ Yoke Carry (460/320)
100′ Yoke Carry (520/360)

Every 2 Minutes [Starting on the 0:00]:
9/6 Calorie Assault Bike

Odd-Object B
[Not For Time]:
3 Supersets:
30′ Double Dumbbell Bear Crawl (Forward)
30′ Double Dumbbell Bear Crawl (Backwards)

Rest 2 Minutes Between Sets

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(21)
WRK 2:00 Rest 1:00 x7
10 body builders
20 kettlebell swings
40 dumbbell hopovers

Finisher
50 round the world
1:00 hamstring stretch

Get your breathing up a little bit and use the speed of the movements to wake up the hips.
EMOM x 12mins
1st - 5 Seated Box Jumps (increase height each round)
2nd - 8 Dual Kettlebell Cleans (moderate weight)
3rd - Row 30sec @ moderate effort

130 min

1.MU
- 15x1

2.Metcon
A1. 4-minute AMRAP
150 m Run
8 CTB
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 20 m run

Rest 3-minutes before next part

A2. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Assault bike
(cal) Row
Reps: 48 cal

Rest 3-minutes before next part

A3. 4-minute AMRAP
150 m Run
10 pull up
12 Wall ball @ 9/6 kg
Reps: 2 rnds + 35 m run

Rest 3-minutes before next part

A4. 4-minute AMRAP
9 – 15 – 21 – 27
(cal) Row
(cal) Assault bike
Reps: 49 cal

Rest 3-minutes before next part

A5. 4-minute AMRAP
150 m Run
8 TTB
12 Wall ball @ 9/6 kg
Reps: 3 rnds + 95 m run

Practice Handstand/Handstand walk ~15min...

Emom x20
1) run
2) 20-30 air squat

125 min

1.Weightlifting
A) Snatch balance – 3 to 5 x 1-2 @ build up, go every 75 to 90-seconds
- 25-37.5

B) Snatch – 12 to 15 x 1 @ 70+%, go every minute
- 37.5-52.5

2.Strength
A) Back squat – 3 x 9 @ 68-72% (2-4 RIR on all sets), rest 3 to 4-minutes between sets
- 60 60 62.5

B) Alternate B1 / B2
B1. Strict press – 4 x 7/5/3/3+ @ 74+% (2 RIR on 1st 3 sets, 1 RIR on the final set), rest 1 to 2-minutes before B2
- 28 30 33 6x33
B2. 4 x 10 barbell hip thrust - 70

C) 3 sets:
10 bulgarian split squat 25 lbs
8 hamstring curls 25 lbs
20 abductors with band

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