CrossFit RedWall Cusferrara

GIOVEDÌ 15.01.26
CROSSFIT
5’on/2’off x 4 rd
A: 1-2-3-4… Clean complex* 80/55
8/10 Cal row ogni set
B: 2-4-6… Wall walk
10 C2B/ 6 BMU
*1 power clean + 1 hang power clean + 1 FS
…
ENDURANCE
3RFT
10 burpees over the line
15 m dual kb walking lunges 24/16 (farmer)
5 shuttle run
20 lat burpees
30 m dual kb walking lunges (front rack)
10 shuttle run
2’ rest
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HYBRID
4x2000 Run z3
2’ walk each set
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VENERDÌ 09.01.25
CROSSFIT
Ogni 1’15’’ per 10 rd
A: 10 Reverse grip bent over row
B: 10/15 Deficit push up
5 RFT
7 Hang Squat clean60/40
9 C2B
11 Burpees lateral
…
ENDURANCE
every 6’ for 5 set
15 box jump
12 alt db sn**ch 25/17,5
6/9 cal row
6 strict hspu
6/9 cal row
12 alt db sn**ch
15 box jump
…