Fede Cr0w Diary

[fede22]

W.O.D. 03 maggio 2013
WARM UP


100 Air Squat
100 Sit Up
100 Push Up
Time Cap 10 min.


SKILLS
Clean
pocket
mid thigh
full


STRENGHT
EMOM 12 min.
Test Your 1RM

1x40
1x40
1x60
1x60
1x70
1x80 no

WOD
8 Rounds
Team of 2
1 min. Bear Complex (Power Clean – Front Squat – Push Press – Back Squat – Push Press)
1 min. Rest


during the complex you cannot leave the barbell

[fede22]

W.O.D. 06 maggio 2013

WARM UP
2 Rounds
1 min. Rope Wave
1 min. Ball Slam 20kg
1 min. Plank
1 min. GHD
1 min. Row
1 min. Double Unders


SKILLS
HSPU
Rope Climb


If you want test your 1Rm Weighted Strict Pull Up & Dip


WOD
AMRAP 20 min.
2-4-6-8-10……. HSPU
1 Rope Climb Legless
15 Sit Up

Sono arrivato a finire 20 HSPU nel ladder, non contento arrivato a casa mi sono sparato un 5x5 di panca carichi a salire 60-60-65-70-70kg più panca stretta 6x6 carico fisso 50kg

[fede22]

Open Gym h16:30


Squat tecnico (sotto il parallelo)

5x60
5x60
5x80
5x80
1x100


Clean & Jerk

4x1 x 60kg
molto positivo, movimento fluido e pulito


W.O.D. 07 maggio 2013

WARM UP
4 Rounds
200mt Run
20 Push Up

SKILLS
Press
Push Press
Push Jerk

STRENGHT

press

3x40
3x40
3x50
3x50

push press

3x50
3x60
3x60

push jerk (split)

3x60
3x70
3x70



WOD – 17,5 min.
Chipperone


2 Rounds
90 sec. Box Jump 60cm
90 sec. burpees
90 sec. D. Under
90 sec. Push Press
90 sec. A. Swing 24/16
90 sec. Rest

Stretching/scarico

[fede22]

Open Gym 16:30

Stacco Sumo

5x70
5x70
5x90
5x110

3x2x130 cinta

panca

5x60
5x60
5x70
5x70
5x75 facili

W.O.D. 08 maggio 2013


SKILLS
Snatch
Pocket
Mid Thigh
Full

un po di tecnica .....

STRENGHT
EMOM 12 min.
2 Snatch

1x20
1x30
1x30
1x40
1x40
1x50 no

hang power snatch

1x50 si
1x50



WOD
AMRAP 15 min.
12-9-6-3
Chest to Bar
Squat Snatch 40kg

circuito finito in 10min.


in the remaining time
max Burpees

Score burpees: 63

stretching abbondante e scarico