Fede Cr0w Diary

[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

[fede22]

W.O.D. 12 marzo 2013


Warm up
Time cap 10′
- 100 squat
- 100 sit up
- 100 push up
Completato


Skills
Clean
- pocket
- mid tight
- complete


Strenght
12′ emom
- 1 hang clean
- 1 clean
40-50-60kg


Wod
3′ on – 1′ off – 4 round
- 1,2,3,4 rope climb legless
- 2,3,4,5 hspu Deficit 20cm
- 3,4,5,6 clean 80% 50kg

In the remaining time: Max n. Double under
Score = 60

[fede22]

W.O.D. 13 marzo 2013


Warm Up
10 min. Practice Double Unders


Skills
Pull Up
- Strict
- Kipping
- Butterly


Strenght
Test Your 1RM
Strict Pull Up or Strict Dip

trazioni
2x1 x16kg
2x1 x24kg
2x1 x30kg

WOD
5 Rounds
1 min. Pull Up
1 min. Push Up
1 min. Squat
1 min. Rest

total score: 410

[fede22]

W.O.D. 14 marzo 2013

Warm Up
200 Sit Up
Shoulder Mobilty
Hips Mobility


Skills
Overhead Squat
Front Squat
Back Squat


Strenght
EMOM 4 min.
5-3-1-1 Overhead Squat (20-30-30-35kg)
EMOM 4 min.
5-3-1-1 Front Squat (60-70-80-90kg)
EMOM 4 min.
5-3-1-1 Back Squat (100-110-120-120kg)


WOD
30 Overhead Squat @1/2BW 20kg
20 American Swing @24
10 Toes 2 Bar
30 Front Squat @1/2BW 40kg
20 American Swing @24
10 Toes 2 Bar
30 Back Squat @1/2BW 40kg
20 American Swing @24
10 Toes 2 Bar
Time Cap 12 min.