Fede Cr0w Diary

[fede22]

W.O.D. 26 marzo 2013


Warm Up
50 Sit Up
1-2-3 Bear Walk


Skills
Bench Press


Strenght
EMOM 12 min.
5 Bench Press

5x40
5x60
5x80
5x80

WOD
UNBROKEN
AMRAP 15 min.


Bench Press BW – Max Rep. 60kg


American Swing 24/16kg – Max Rep.


Rope Climb Legless or Pull Up- Max Rep.

Total Score: 190

[fede22]

W.O.D. 27 marzo 2013


Warm Up
5 Rounds
1 min. Run
1 min. Wall Ball

Skills
Snatch

Strenght
EMOM 12 min.
1 Snatch High Pull
1 Squat Snatch

1x20
1x30
1x30
1x40
1x40
1x50
1x50
1x50 N

WOD
4 Rounds
AMRAP 3 min.
3 Snatch 80% 1RM 40kg
6 Box Jump 60/50cm
9 Toes to Bar
Rest 1 min.

[fede22]

Oggi Squat???

[fede22]

W.O.D. 28 marzo 2013


Warm Up
5 Rounds
30 American Swing
A/R Walking Lunge


Skills
Deadlift


Strenght
EMOM 12 min. deadlift 5RM

5x60
5x80
5x100
5x110
5x130 cinta




WOD
4 Rounds
1 min. Deadlift BW 70kg
1 min. Row (cal)
1 min. Burpees
1 min. Rest

Total score: 190

stretching e scarico della colonna

[fede22]

Primo MUSCLE UP agli anelli YEAAAAAAAAAAAAAA

WOD tostissimo ieri

push press
muscle up (barra)
box jump

strenght

press 3x40 3x50 3x60
push pres 3x60 3x65 3x70
push jerk (split) 3x70 1x75kg (massimale)

ho superato il bw nel push jerk

[fede22]

WO 01/04/13 casalingo

Riscaldamento

sit up
burpees
hspu

panca

5x50
5x70
5x70
3x80
3x80



push press

5x50
5x50
5x50
5x60
5x60
5x60

panca presa stretta

5x5 x50

stretching

Allenamento tranquillo pesi contenuti e ottima esplosività.

Qualche dato:

bw 71,5

pl
panca 110kg
squat 130kg
deadlift 160kg

wl
snatch 50kg
c&j 75kg

others
front squat 110kg
OHS 50kg
push press 75kg

[fede22]

W.O.D. 03 aprile 2013


Warm Up
Tabata Alternating 20 on 10 off 8 round
Double Unders
Push Up


Tabata Alternating 20 on 10 off 8 round
Hollow
Superman


Skills
Pull Up
Chest to Bar
Bar Muscle Up
Ring Muscle Up
HSPU


Nate
AMRAP 20 min.
2 Muscle Up
4 HSPU
8 American Swing 32/24kg


or


Cindy
AMRAP 20 min.
5 Pull Up
10 Push Up
15 Squat

round complete: 17

stretching