Fede Cr0w Diary

[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

[fede22]

W.O.D. 17 aprile 2013
Warm Up
500mt Row
50 Sit Up
50 Double Unders
50 Push Up

Skills
Snatch

Strenght
EMOM 12 min.
3 Snatch

3x20
3x30
3x40
1x50 no shrugs fail
1x50 ok



WOD AMRAP 8'
4 Snatch with your 3RM 40kg
8 Toes 2 Bar
200mt Run / 16 Box Jump

Cash Out
Tabata Burpees Jump Over Bar 20' on 10' off 8 rounds

ok.... il tabata burpees a fine wod è stata una legnata.... battiti a mille, ma è andata abbastanza bene

[fede22]

W.O.D. 18 aprile 2013


Warm UP
4 min. Rope Wave
4 min. Double Unders
4 min. Sit Up

Skills
Rope Climb
HSPU

WOD
3 Rounds
90 sec. Max Reps HSPU
90 sec. Max Reps GHD / Sit Up
90 sec. Max Reps Rope Climb
90 sec. Max Reps American Swing 16/12kg
90 sec. Rest (no rest 3xmuscle up anelli)

stretching

[fede22]

W.O.D. 19 aprile 2013
Warm up
150 american swing 16/12
Emom 15 situp or 15 back extension

Skills
Deadlift

Strenght
Emom 12′ test your 2RM Deadlift

3x70
3x90
2x110
cinta
2x130
2x130
2x140 easy

Wod
Tabata Deadlift bw 70kg 20' on 10' off 8 rounds
Rest 1′
Tabata box jump 60/50 20' on 10' off 8 rounds
Rest 1′
Tabata burpees 20' on 10' off 8 rounds
Rest 1′
Score= worst series of each exercise 8-6-6

workout veramente tosto.... lo consiglio a tutti, i numeri 8-6-6 indicano le serie peggiori negli 8 rounds dei tre esercizi,scopo del tabata

voi che numeri farete?????

[fede22]

W.O.D. 22 aprile 2013

Warm up
3 round for time:
- 1′ run
- 1′ situp
- 1′ air squat
- 1′ push up


Skills
Muscle up
- from box
- bar muscle up
- ring muscle up

10x muscle up anelli
5x bar muscle up




Wod
Amrap 16′:
- 4′ Max rep muscle up
- 4′ Max round of 7 burpees and 21 double under
- 4′ Max rep muscle up
- 4′ Max round of 7 burpees and 21 double under

score: 30muscle up anelli in 8 minuti (record personale)

stretching abbondante

[SeNsHi]

bei workout fede!!!!

[fede22]

grazie dark, mi sono ritrovato nel mondo del crossfit... e devo dire che mi piace parecchio