Fede Cr0w Diary

[fede22]

Open Gym 16.30

panca
5x60
5x60
5x70
5x70
5x80
5x80

W.O.D. 13 maggio 2013
Warm up
5 round
- 3 lap run
- 30 american swing 24/16


Skills
Clean
- pocket
- mid tight
- complete
tecnica con bilanciere scarico (20kg)

Strenght
Emom 12′
- 1 clean pull
- 2 clean

Clean pull 1x40
powerclean 2x40

Clean pull 1x60
powerclean 2x60

Clean pull 1x70
powerclean 2x70


Wod
Amrap 6′
“Grace”
- 30 clean and jerk 60/40

In the remaining time: max n. Burpees

Rest 1′

Amrap 6′
“1/2 Grace”
- 15 clean and jerk 60/40

In the remaining time: max n. Burpees

Score is burpees: 65

[fede22]

Open Gym 16.30

Squat tecnico sotto il parallelo

5x60
5x60
5x80
5x80
5x90
5x90

W.O.D. 14 maggio 2013

WARM UP
Complete
500mt Row
30 GHD
100 Double Unders

SKILLS


Pull Up
Kipping
Butterfly

WOD


50 Pull Up
50 Wall Ball
50 Box Jump
50 Push Up
50 Sit Up
50 SDHL
50 One Hand Dumbbell Ground to Overhead


in the end
50 Burpees

Time Cap 25 min.

Completato in 22 min. stretching/scarico

[fede22]

Open Gym 16.30

Press
5x5 x50kg

Push Press
4x3 x60kg

W.O.D. 15 maggio 2013

WARM UP
Big Tabata Double Unders (16 Rounds)

SKILLS
Bench

STRENGHT

3x60
3x80
3x90
2x100kg ok la panca sale



WOD -18’
2 Rounds
Team of 2


2:15 min Bench


45 sec. Rest


2:15 min. Row


45 sec. Rest


2:15 min. GHD


45 sec. Rest

[fede22]

Open Gym 16.30

Deadlift tecnico

5x70
5x90
5x110

3x3x120kg

W.O.D. 16 maggio 2013


WARM UP
4 Rounds
30 Russian Swing
20 Sit Up
10 Push Up

SKILLS
Snatch
pocket
mid thigh
full


STRENGHT
EMOM 12 min.
Test your 2RM Snatch

tecnica con bilanciere caricato 40kg


WOD ISABEL


AMRAP 6 min.
30 Snatch 60/40kg
+
Max Burpee Pull Up


Rest 1 min.


AMRAP 6 min.
15 Snatch 60/40kg
+
Max Burpee Pull Up

[SeNsHi]

dai che lo stacco sta salendo!!

[fede22]

Ieri trazioni, Dip e circuito con kettlebell 'SNATCH'

distrutto......

[fede22]

WO Russo

Squat 80%

6x3 x90kg

Panca 80%

6x2 x80kg

molto buoni e ottima esplosività

W.O.D. 20 maggio 2013

WARM UP
150 American Swing
at the bottom of every minute do 15 Sit Up


SKILLS
Deadlift


STRENGHT
EMOM 12 min.
3 Deadlift


3x3 x70kg
3x3 x100kg


WOD
Amrap 15′
1 rope climb
3 Deadlift with your 3RM 100kg
6 hspu or wall climb
9 box jump

9 giri completati stretching abbondante e scarico della colonna