crossfit rho

Venerdì 24 Maggio 2019

Workout of the day

 

1) Warm-up and Mobility

10 minutes of:

Run, 200 mt

PVC Pass Through, 20 reps

Up/Downward Dog, 10 reps

Alt. Legs Spiderman Lunges, 10 reps

Russian Baby Makers, 10 reps

 

2) Skill (weightlifting)

Review and practice for 12 minutes in EMOM style of:

Hang Power Snatches, 2 reps

Overhead Squats, 2 reps

4’ empty bar; 4’ medium load; 4’ heavy

 

3) Strength (weightlifting)

6 rounds, 1 every 2 minutes, of:

Hang Squat Snatch, 1 rep

Squat Snatch, 1 rep

 

4) MetCon (GW - time)

In 5 minutes perform:

Burpees, 80 reps

Hang Power Snatch, amrap

23 Maggio 2019

Workout of the day

 

1) Warm-up and Mobility

10 minutes of:

Run, 200 mt

PVC Pass Through, 20 reps

Up/Downward Dog, 10 reps

Alt. Legs Spiderman Lunges, 10 reps

Russian Baby Makers, 10 reps

 

2) Strength (gymnastics)

4 rounds, 1 every 2 minutes, of:

Strict weighted Pull-ups, 5 reps

 

3) MetCon (G - task)

5 rounds for time of:

Handstand Push-ups, 10 reps

Pull-ups, 20 reps

Push-ups, 30 reps

Sit-ups, 40 reps

Air Squats, 50 reps

------time cap: 25 minutes------