"6 Rounds of:
10-8-6-4-2 Thruster @40/30kg
5-4-3-2-1 Bar Muscle up or 15-12-9-6-3 C2B/PU

TC: 35'

After Partner A finish a full round, Partner B start his/her round. Each Partners do 3/3 Rounds."

A.

Warm up
4 round
Rotazioni elastico 20
10 press elastico sotto al piede
10 overhead squat elastico
Then
3 round
12 cal bike
10 burpees
8 push up

5x10 tall box jump rest 1’

Strict Press + push Press + push jerk :

6+8+8 ( dopo ogni set 30’’ hollow position)

6 + 7 + 6

5 + 6 + 5

4 + 5 + 5

3 + 5 + 6
2 + 5 + 5
70 % del massimale di strict Press e tenere per tutte le rep.
Rest tra i set 2’

PARTE C

C1

30” Hold alla Sbarra + 20” L-Sit Barra + 1 TTB Strict X 5

Rest 90”

20 V-Up con WallBall 6/5kg X 4

Rest 60”

C2

5x 500mt Row Rest 60”

D.

WOD1

For Time:
30 HSPU
40 Deadlift (100/70KG) (SC. 80/50KG)
50 Сal. Bike
60 Bar facing Burpees
Time cap: 20' (TOP 16')

WOD2

5 RND
10 BENCH PRESS (70-60/40-30KG)
20 Cal. Row
1,2,3,4,5 Rope Climb (INCREMENTARE LE ROPE CLIMB A RND)

Eilinen

Clean
*diffrent kind of clean drills

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps

GIORNO 1

PARTE A
Warm up

Squat flow

Then 3 round

30 mt bear crawl

20 jj

10 overhead squat banded

PARTE B

Back squat :
7 + 6 + 5 rest 2'30"
6 + 5 + 4
5 + 4 + 3
4+ 3 + 2
3 + 2 + 1 ( +15 reps col 53%)
‼️‼️📣📣
- partire con le 7 reps al 53 % del massimale
- scalare 10 kg per le 6 reps e altri 10 per le 5 reps ( senza rest )
- all' inizio di ogni set aumentare di 10 kg rispetto al precedente
• es massimale 130 kg :
70 + 60 + 50

80+70+60

90+80+70
...

PARTE C

C1
6x halting Clean Deadlift + hang Clean + clean + jerk

Rest 60”

AMRAP 6’

1 Power Clean

1 Thrusters

1 Shoulder to Overhead

70/50kg

C2
5x5 Ring Dip + 30” L-Sit parallele

 Rest 90”

5x3 Strict Pull Ups in L-Sit + Max rep Strict Pull Ups

Rest 60”

PARTE D

WOD1

3 RND

15BBJO

30 DB Snatch 25-22,5/15-10KG

WOD2

2 RND

200 DU 1

5 BMU (20C2B)

30 DB FRONT RACK LUNGES 25-22,5/15-10KG

Lepoja

OTM 10 minute
Pull up x 2

Crossfit Games Open Workouts 2017

17.1 DB snatch and Burpee box jump-overs, 20 min CAP
17.2 Weighted lunges, TTB/MU, DB PC, 12 min AMRAP
17.3 CTB + Squat snatch -ladder, 8 (- 12 - 16 - 20 - 24) min CAP
17.4 DL + WB + Row + HSPU (16.4.), 13 min AMRAP
17.5 Thrusters + DU, 40 min CAP

Workout TBA on Thursdays.

6x2
@70-85%