Prenestina CrossFit

29/09/2026

Mercoledì 30/09/2026

- Strength
Front Squat
3 x 4 rep
2 x 2 rep

- WOD
2 x Amrap 4’
Buy In:
30 Alt Db Sn**ch @22,5/15 kg
Then Amrap Of:
5 Hspu
20 Lunges
20 Sit Up

28/09/2026

Martedì 29/09/2026

- Gymnastics Strength
3 Set
10’’ Hs Hold
10 Double DB Seated Press
2 Wall Climb
90’’ b/s

- WOD
800 m Run
42 American Swing @24/16 kg
21 Pull Up
30 American Swing @24/16 kg
15 Pull Up
18 American Swing @24/16 kg
9 Pull Up
800 m Run

27/09/2026

Lunedì 28/09/2026

- Weightlifting
Power Sn**ch + Hang Squat Sn**ch
3 x 2 + 2
3 x 1 + 1

- WOD
Amrap 12’
9-11-13-15.. Power Sn**ch @50/35 kg
30 Air Squat
50 Du

24/09/2026

Venerdì 25/09/2026

- Strength
Back Squat Paused
4 x 3 rep

- WOD
12’ Running Clock
3 Round
50 Du
12 Stoh @70/45 kg
12 Chest To Bar
1 RM Stoh From The Ground

23/09/2026

Giovedì 24/09/2026

- Weightlifting
Sn**ch Balance
4 x 2 rep

OHS
4 x 3 rep

- WOD
5 Round
400 m Run
5 Squat Sn**ch @50/35 kg

22/09/2026

Mercoledì 23/09/2026

- Gymnastics
15’ To Work On HSPU

- WOD
2’ On 2’ Off x 4
12/9 Cal
30 Air Squat
max Toes To Bar

21/09/2026

Martedì 22/09/2026

- Weightlifting
Hang Power Clean + Push Press + Push Jerk
3 x 2 + 2 + 2
2 x 2 + 1 + 2

- WOD
15-12-9
Hang Power Clean @60/40 kg
Burpees Over

20/09/2026

Lunedì 21/09/2026

- Gymnastics Strength
Strict Pull Up
3 x 4 rep
90’’ b/s

Australian Pull Up
3 x 8 rep

- WOD
60 Db Hang Clean & Jerk @22,5/15 kg
50 Wall Ball
40 Sit Up
30 Db Step Up
20 Push Up HR
10 Db Thruster

17/09/2026

Venerdi 18/09/2026

- Strength
Front Squat
6 rep
4 rep
3 x 2 rep

- WOD
3’ On 1’ Off x 4
a) Amrap Of:
20 Db Hang Clean & Jerk @22,5/15 kg
10 Burpees Over The Db And Return
B) Amrap Of:
20 Db Oh Lunges @22,5/15 kg
30 Du

16/09/2026