Fede Cr0w Diary

[fede22]

27FEB


Warm Up
3 Rounds
5 Sprint
50 Sit Up
50 Back Extension

Skills
Deadlift

Strenght
EMOM 12 min.
5 Deadlift
Test Your 5RM

5x60
5x80
5x100
3x120
3x130
1x140
5x100

WOD
AMRAP 15 min.
5 Deficit HSPU
10 Deadlift 1,5BW 90kg
20 Pull Up

[fede22]

wod 04/03/13

giornata di pull up

riscaldamento con corda
time cap 12min.

tecnica pull up e butterfly
trazioni olimpiche (sovraccarico 12kg x3rm)

W.O.D 'Mary'

time cap 15min. no rest

MAX RM Pull up, pistol, HSPU con deficit (20-10-5)

Tot. RM 200

[fede22]

Warm up
Target 300 points:

- air squat
- push up
- sit up

Skills
Overhead squat
Front squat
Back squat

Wod
4 round: 3′ work – 1′ rest
- 10 squat 1,5bw (bilanciere caricato bw 70kg)
- 20 a.swing 24/16
- 30 double under
+ amrap wall ball 24/16

Score is wall ball: 61

[fede22]

W.O.D. 06 marzo 2013


Warm Up
Tabata Sit Up
Rest 1 min.
Tabata Burpees


Skills
Bench Press
- Max Effort
- Dynamic Effort


Strenght
EMOM 12 min.
3 Bench Press
Test Your 3RM

3x50
3x60
3x70
3x80
3x90
2x100kg




WOD
Team of 2
2 Rounds
3 min. Bench Press 3/4BW, 1/2BW 50kg
1 min. Double Under
3 min. Row (Cal)
1 min. Double Unders
only one Athlete per Team Working at time
change as needed

Score: 60 bench 45 Row

[fede22]

W.O.D 07 marzo 2013

Warm up

Time cap 12 min. no rest

3 rounds
swing 30RM
1 sprint (su 4 arti)

Skills

Snatch tecnical

WOD

time cap 20min no rest

40 burpees
30 snatch 30kg
30 burpees
30 snatch 40kg
20 burpees
30 snatch 40kg
10 burpees

workout tostissimo, devo migliorare la tecnica negli snatch.. i 40kg nel circuito si fanno sentire

[fede22]

W.O.D. 8 marzo 2013 bw 71,2


Warm up
3 round:

- 50 sit up
- 1 lap walking lounge


Skills
Deadlift

3x60
3x80
3x100
3x120

cinta
3x130
2x140
1x150kg


- up to knees
- from boxes


Wod
5 round
- 1′ Deadlift 1,5bw 90kg
- 1′ box jump 60cm
- 1′ rest

total score: 190

[fede22]

W.O.D. 11 marzo 2013 bw 71,6kg


Warm up
12′ handstand practice vertical


Skills
Press
Push press
Push jerk
Split


Strenght
Press
4′ emom 5-3-1-1 (40kg-50-60-70)
Push press
4′ emom 3-3-1-1 (60-65-70-70)
Push jerk
4′ emom 1-1-1-1 (70-70-72-75kg)


Wod
Time cap 15′
30-25-20-15-10-5
- push press 1/2 bw (40 kg)
- american swing 24/16
- burpees
…can you finish it?

wod tostissimo.. sono riuscito a finire i 3x20 tirati alla morte