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

[fede22]

W.O.D. 04 aprile 2013


Warm Up
5 Rounds
1 min. Run
1 min. Sit Up


Skills
Overhead Squat
Front Squat
Back Squat


Strenght
EMOM 4 min.
3 Overhead Squat
EMOM 4 min.
3 Front Squat
EMOM 4 min.
3 Back Squat

Squat sotto il parallelo
overhead squat
3x20
3x30
3x40
front squat
3x60
3x80
3x90
back squat
3x90
3x100
3x110 cinta


WOD 15 minuti no rest
40 Burpees
30 Overhead Squat 1/2BW 20kg
30 Burpees
30 Front Squat 1/2BW 35kg
20 Burpees
30 Back Squat 1/2BW 35kg
10 Burpees

Sono riuscito ad arrivare a 10 back squat workout tostissimo, 10 minuti di stretching

[fede22]

W.O.D. 05 aprile 2013


Warm up
50-40-30-20-10
- sit up
- push up


Skills
Bench press

Strenght
Emom 12′
Bench press
Test your 3RM

3x40
3x60
3x70
3x80
3x90


Wod
4 rounds – 3′ on – 1′ off
- 1′ bench press 40kg
- 1′ row or double under
- 1′ ghd or american swing

total score: 230

[fede22]

W.O.D. 8 aprile 2013


Warm up
10′ amrap
- 50 double under
- 15 box jump 80cm


Skills
Snatch


Strenght
Emom 10′
Snatch
Test your 1RM

1x20
1x30
1x40
1x40
1x50

Wod
15′ ladder 2-4-6-8-10-12-14….
- hang power snatch 1/2bw 40kg
- burpees

Score: 12 snatch 14 burpees

[fede22]

W.O.D. 09 aprile 2013


Warm Up
5 Rounds
41 American Swing
41 Sit Up


Skills
Deadlift


Strenght
EMOM 12 min.
3 Deadlift

3x70
3x90
3x110

cinta
3x130
3x140


WOD
4 Rounds
3 min. On
1 min. Off
5 Deadlift with your 3RM 110kg
50 Air Squat
Max Toes to Bar

Score toes to bar: 47

3 muscle up agli anelli di fila, stretching/scarico

[fede22]

W.O.D. 10 aprile 2013


Warm Up
8 min. Plank
every Stop do:
5 Push Up (1st)
10 Push Up (2nd)
15 Push Up (3rd)


Skills
Press
Push Press
Push Jerk


Strenght
EMOM 4 min.
5-3-1-1 Pres 5x30 3x40 1x50 1x50
EMOM 4 min.
5-3-1-1 Push Press 5x60 3x60 1x70 1x70
EMOM 4 min.
5-3-1-1 Push Jerk 5x70 3x70 1x75N causa mano sbucciata 1x75Si mano ancora più sbucciata


WOD
AMRAP 4 min.
30 Press 1/2BW 35kg
Max Double Unders
Rest 1 min.
AMRAP 4 min.
40 Push Press 1/2BW 35kg
Max Double Unders
Rest 1 min.
AMRAP 4 min.
20 Push Jerk 1/2BW
Max Double Unders

Total number double unders: 100

6xmuscle up anelli, stretching

[fede22]

W.O.D. 11 aprile 2013


Warm Up
150 American Swing
Every Minute do 2 Sprint


Skills
Clean


Strenght
EMOM 12 min.
1 Clean Pull
1 Squat Clean


clean pull
1x40
1x60
1x70
1x70


clean
1x40
1x40
1x60
1x60
1x70N
1x70
1x70N gomito basso


WOD
1 min. Squat Clean 3/4BW 40kg
1 min. GHD
1 min. Rest
1 min. Squat Clean 3/4BW
1 min. Dip
1 min. Rest
1 min. Squat Clean 3/4BW
1 min. Row (cal)
1 min. Rest
1 min. Squat Clean 3/4BW
1 min. Box Jump


Total score: 140

[fede22]

W.O.D. del 15 aprile


Warm up
Run 200m
20 situp
Run 400m
20 back extension
Run 800m
20 push up


Skills
Overhead/front/back squat


Strenght
Test your 1RM back squat

Squat sotto il parallelo

Overhead (tecnica)

bilanciere scarico (20kg) 4 min. di tecnica

front squat

3x50
3x70
3x90 facili

back squat

3x90
1x100
1x110 facili

Wod
Amrap 12′
Ladder
5, 10, 15, 20… Front squat40kg
1, 2, 3, 4… Wall climb

Score: front squat 5-10-15-20-25/ wall climb 1,2,3,4,5

[fede22]

W.O.D. 16 aprile 2013


Warm Up
50 sit up
1-2-3-4 bear walk

Skills
Bench Press


Strenght
EMOM 12 min.
3 Bench Press


3x40
3x50
3x60
3x70
3x80


WOD UNBROKEN
AMRAP 12 min.


unbroken bench press 1/2 bw 50kg
unbroken double unders

total score: 105