#NEWS Giugno 2017

#NEWS! Da #giugno CFK moltiplica le sue offerte: Abbonamento #bisettimanale: se il tuo tempo a disposizione è limitato, o pratichi altri sport, e desideri integrare la tua preparazione sportiva con il #CrossFit, puoi usufruire dell’abbonamento mensile composto da 2 ingressi settimanali. #SolidBase Lezioni mirate al consolidamento delle tue basi sportive …

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WOD Week 15.05.17 to 20.05.17

LUN 15.05.17 1. Back Squat 1.1 Find 10 RM 1.2 For time Do 8-6-4 and 2 reps at the same weight of 1.1 (time cap 10′) Gymnastics Conditioning: (12′ Cap) For time: 25 strict pullups (Rx:C2B/ Int:chin-up/ newbie R.r anystyle) 50 strict push ups (rx: is no warm: chest, thighs …

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WOD 090517

1. Strict Press 1.1 Do five sets of 3-5 reps at your 5RM (27.04) Conditioning: Aerobic Development 5′ Shuttle run/Ab/row/su (general monostructural) 50 OHS 30/20 2′ rest 4′ monostructural 40 OHS 2′ rest 3′ monostructural 30 OHS 1′ rest 2′ monostructural 20 OHS 30/20

WOD 080517

1. Front Squat 1.1 Find 5 RM 1.2 Do 2 additional sets of 3 reps at the same weight of 1.1 Conditioning: 3RFT 9 Burpees box jump over 18 American Swing @32/24 27 GHDSU/ SITUPS

WOD 050517

Gymnastics Conditioning: EMOM 25′ Min 1: 20″ Bar hanging L-sit hold Min 2: 8-12 strict ring dip Min 3: 5 strict C2B / 7 kipping C2B/ 9 butterfly C2B Min 4:  20″ Ring support hold Min 5: 14 Alternate Pistols

WOD 040517

Ladder 10-1: Power clean + cluster + power Jerk @40/25   After party: Buy in: 30/20 Cal row 5 rounds: 10 burpees 10 TTB Buy out: 30/20 Cal row

WOD 030517

SNATCH 1.1 Find 2 RM (once you drop the bar you must do the second within 10″) 1.2 Drop down to 90% of 1.1 and perform 10 singles (rest as you need)