Prenestina CrossFit

Martedì 18/08/2026

- Gymnastics
Ring Dip Hold (in Top)
3 x 20’’
30’’ b/s

Ring Dip Hold (in Bottom)
3 x 20’’
30’’ b/s

Ring Dip
3 x 8
1’ b/s
- WOD
3 x Amrap 5’ (2’ b/amrap)
12 Wall Ball
9 American Swing @24/16 kg
6 Box Jump

Lunedì 17/08/2026

- Weightlifting
Every 2’ x 5
2 Power Sn**ch T&G
Drop
1 Squat Sn**ch

- WOD
3 Round
15 Sn**ch @40/25 kg
15 Toes To Bar

Venerdì 07/08/2026

- WOD
Team of 2
0-10’
Amrap 10’
50 Du (Each Athlete)
10 Synchro Db Oh Lunges @22,5/15 kg

10’-12’ Rest
12’-30’
5 Round For Time
24 Toes To Bar IGUG
16 Synchro Burpees Over
24 Synchro DB Stoh @22,5/15 kg

Giovedì 06/08/2026

- Weightlifting
Every 90’’ x 5
1 Sn**ch Pull +
2 Power Sn**ch

- WOD
Amrap 16’
10 Hspu
20 Deadlift @60/40 kg
20 Sit Up
10 Sn**ch @60/40 kg

Mercoledì 05/08/2026

- Gymnastics
15’ To Work On
Ring Muscle Up

- WOD
400 m Run
8 Bar Muscle Up
400 m Run
16 Chest To Bar
400 m Run
24 Pull Up

Martedì 04/08/2026

- Strength
Back Squat
7
5
2 x 3

- WOD
2’ On 2’ Off x 4
40 Du
10 Box Jump Over
Max Cal Row

Lunedì 03/08/2026

- Strength
Push Press + Push Jerk
2 x 3 + 3
2 x 2 + 3

- WOD
Amrap 8’
6 Clean & jerk @60/40 kg
12 Push Up
Rest 2’
Amrap 6’
4 Clean & Jerk @60/40 kg
20 Air Squat

Venerdì 31/07/2026

- Weightlifting
Every 2’ x 5
2-2-1-1-1
Sn**ch

Sn**ch pull
3 x 2

- WOD
3 Round
400 m Run
20 Double Db Box Step Up ,5/15 kg

Giovedì 30/07/2026

- Gymnastics
3 Set
20’’ Hspu Hold
15 Strict Press @20/15 kg
10-12 Hspu
2’ b/s

- WOD
Amrap 18’
5 Deadlift @100/70 kg
10+10 Kb Sn**ch @24/16 kg
15 Push Up
20 Air Squat
Every 2 Round Perform
1 Legless + 1 Regular Rope Climb

Mercoledì 29/07/2026

- Weightlifting
Muscle Clean
3 x 2 Rep

Power Clean Paused
3 x 2 Rep

Squat Clean
3 x 2 Rep

- WOD
4 Round
15/12 Cal
9-6-3-1 Bar Muscle Up
12-9-6-3 Clean @70/45 kg