TEAM BY 2 REPEAT WORKOUT (04-06-2022) Metcon TEAM BY 2 From 0:00 to 10:00 min 80 synchro burpees over the parallette (facing) * max d.b snatch in the remaining time 30/20 kg – rest 5 min – From 15:00 to 25:00 min 2 rounds 300 mt run together 30 synchro box jumps 60/50 cm * max reps wall climbs in the remaining time * one work // one rest – rest 5 min – from 30:00 to 40:00 min 3 rounds 30 partner wall ball 9/6 kg 30 partner sit ups * max calories on the bike in the remaining time
12-08-2022 Warm-up red band warm up 10/10 external rotation 10/10 internal rotation 10 up and over 10/10 figure 8 10/10 triceps extension 30 pull apart then 2 rounds 5 push ups 5 hindu push ups 5 pike push ups 10 ring row Bench Press (Build to a heavy 3 rep) * 15 min Bench Press (5 sets of 1 @ 3 rep max) * every 1 min 30" Metcon (AMRAP – Rounds and Reps) AMRAP 12 min 25/20 cal row 25 thrusters 40/30 kg 25/20 cal row 25 shoulder to overhead 40/30 kg
10-08-2022 Warm-up 2 rounds (empty barbell) 10 good morning 20 elevated bird dog 10 single leg deadlift right leg 10 single leg deadlift left leg 30" right side plank 30" left side plank Deadlift (3 sets of 3 @ 80/85% of 1 RM) * every 3 min Metcon (Time) For time: 1 min ON / 1 min OFF 200 Mt run max reps KB american swing 32/24 kg * @ 75 reps the workout is over
09-08-2022 Warm-up 2 rounds 100 unbroken single unders 6 rolling squat to inchworm 8 muscle clean / power clean 8 hang muscle clean / hang power clean 8 front squat power clean + hang power clean (Build to today heavy 1 + 2) * 15 min power clean + hang power clean (Drop set 5 x 1 + 1 @ 90/100 % of max complex) * every 1 min 30" Paused Front Squat (Build to today heavy 3 tempo 3.3.X.1) * 15 min * 3 sec down / 3 sec pause @ the bottom / X fast up / 1 sec pause @ the top
08-08-2022 Warm-up Wrist warm up 10 x up and over 10 x figure 8 left /right 10 x triceps extension right / left 20 x pull apart 2 rounds 5 hindu push ups 10 hollow superman on pull up bar 5 negative HSPU / push ups 30" hollow 30" superman Metcon (Time) For time: 3 rounds 12 – 9 – 6 HSPU Toes to bar rest 2 min between rounds rest 5 min before the second workout For time: 3 rounds 12 – 9 – 6 Push ups V-ups rest 2 min between rounds * try to go unbroken for as long as possible * scale HSPU with seated dumbbell press * scale Toes to bar with knees to elbows toes to ring or sit ups Metcon Accumulate: (hands next to the knees) 100 pike compression * 100 straddle compression * * *
Run Linda Run ” Run Linda Run” CrossFit Lugano Official Benchmark (3 Rounds for reps) From 0:00 to 11:00 min 1 mile RUN max reps deadlift @ x 1,5 bodyweight – rest 5 min – from 16:00 to 27:00 min 1 mile RUN max reps bench press @ 1 x bodyweight – rest 5 min – from 32:00 to 43:00 min 1 mile RUN max reps squat cleans @ x 0,75 bodyweight
04-08-2022 Warm-up red band warm up 10 x up and over 10 x figure 8 left and right 30 x banded pull apart 10 x standing triceps extension right and left 15 x external rotation left and right 15 x internal rotation left and right Banded chin ups (1 set for max reps) * choose a tension that allowed you for around 10 reps * do regular assisted banded chin ups if need it Banded chin ups (3 sets @ 70/80% of your max reps) rest as need it between rounds Metcon (Time) For time: 4 rounds 80 double unders 10/7 clapping push ups * 1 legless rope climb 90" rest after each round * no clapping push ups? scale with regular push ups
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