Weight & Cross Training Day 05-12-2016

lunedì 5 Dicembre 2016 - Blog

WARM UP: 

• 5′ Rope Jumps
• SKILL Double Unders
• TECH Cleans

WOD:

• AMRAP 5′ of:
• 5 Power Cleans @40 Kg. (90 lbs.) (M)/5 Front Squats @20 Kg. (45 lbs.)(F)
• 8 Burpees Over The Bar
• 3′ REST
• AMRAP 5′ of:
• 5 Power Cleans @40 Kg. (90 lbs.) (M)/5 Front Squats @20 Kg. (45 lbs.)(F)
• 8 Burpees Over The Bar

CASH OUT:

3 rounds of:

• 1′ Sit-Ups
• 1′ Reverse Sit-Ups
• 1′ Plank

WEIGHT TRAINING:

• Bench Press 5×10 @60 Kg.
• Croci ai cavi 4×10 @25 Kg.
• Inclined Chest Press PURE 4×12 @45 Kg.
• Pectoral Machine 4×12 @45 Kg.

allenamento, Circuiti