Prenestina CrossFit

Venerdì 19/06/2026

- Strength
3 Set
12 Double Db Bench Press
4/6 Strict Chest To Ring
90’’ b/s

- WOD
500/400 m Any Erg
30 Deadlift @90/60 kg
20 Toes To Bar
10 Strict Hspu
20 Toes To bar
30 Deadlift @90/60 kg
500/400 m Any Erg

Giovedì 18/06/2026

- Strength
Back Squat
12’ To Find 5 Rm
Then
2 x 3

- WOD
2 Round
20 Box Jump
75 Air Squat
800 m Run

Mercoledì 17/06/2026

- Weightlifting
Every 90’’ x 5
2-2-1-1-1
Sn**ch
Find 1 Heavy Rep

- WOD
Amrap 5’ x 2
40 Du
10 + 10 Db Hang Sn**ch @22,5/15 kg
1 Rope Climb

Martedì 16/06/2026

- Gymnastics Strength
3 Set
30’’ Dip Hold In Top
10 Db Z-Press
2/3 Wall Walk
90’’ b/s

- WOD
Semifinal Wod 5
12-9-6
Thruster
Muscle Up
Elite @80/55 kg
Rx 60/40 kg
Sc 50/35 kg
Bg 40/25 kg

Lunedì 15/06/2026

- Weightlifting
4 Set
1 Clean +
2 Split Jerk +
1 Squat Clean

- WOD
2’ On 1’ Off x 4
15 Sit Up
12 Burpees Over
max Clean @70/45 kg

Venerdì 12/06/2026

- Weightlifting
Every 90’’ x 4
3-3-2-2 Complex Ub
1 Complex:
1 Sn**ch +
1 Hang Sn**ch
T&g

- WOD
For Time
21-15-9 Front Squat @70/45 kg
18/15 Cal
Every Round Perform
20 Toes To Bar

Giovedì 11/06/2026

- Gymnastics Strength
4 Set
8 Strict Pull Up Weighted
16 Kb Gorilla Row Alt

- WOD
For Time
30-20-10 Push Up
1-2-3 Round Db Dt ,5/15 kg
Directly Into
20-10-5 Hspu
1-2-3 Round Db Dt ,5/15 kg

Dt: 12 Deadlift
9 Hang Power Clean
6 Stoh

Mercoledì 10/06/2026

- WOD
Team Of 2
10 Round
250/200 m Erg
15 Wall Ball Ub
(1 Round Each Athlete)
Then
5 Round
200 m Run Together
40 Du (Each Athlete)
20 BJO (IGUG)

Martedì 09/06/2026

- WOD
6 Round
24 American Swing @24/16 kg
12 Burpees over line double jump

- WOD
Amrap 15’
7 + 7 Kb Thruster @24/16 kg
14 Pull Up
7 + 7 Kb Hang Sn**ch
7 Chest To Bar
Every Round Add 2 Kb Hang Sn**ch