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DAY 40 -VENERDI' 10LUGLIO2020
-
🔥Advanced/Intermediate

Shoulder press:

12' Emom

1'-3' 5 rep@ 50% 1RM
4'-6' 4 rep@ 60% 1RM
7'-9' 3 rep@ 70% 1RM
10'-12' 2 rep@ 80% 1RM

WOD: 3 Round of (cap time 20'):

21-15-9

Box jump over
Push up
Mountain climber

🔥Beginner

12' Work on Shoulder press, build a tecnical 1RM

WOD: 3 round of (cap time 20'):

21-15-9

Step up over the box
Push up with ABmat
Mountain climber

#crossfit #pontedera #blackbirds #box #crossfitter ... See more

Oggi non possiamo che fare i nostri migliori e sinceri auguri all'unico, inimitabile....LO ZIO... Salvatore Tringali... Tantissimi auguri da tutti noi 🎂🥳❤️

DAY 39 - GIOVEDI' 9LUGLIO2020
-
🔥Advanced/Intermediate

In 20' find 1RM strict pull up over load

Wod:
Emom 5 min

10 A swing 24/16kg + 10 globet squat

2' rest

Emom 5 min

10 russian sit up + 5+5alt kb stoh

🔥Beginner

In 20' find
1RM strict pull up or work on pull up

Wod:
Emom 5 min

10 A swing 16/12kg + 10 globet squat

2' rest

Emom 5 min

10 russian sit up + 5+5alt kb stoh

#crossfit #pontedera #blackbirds #box #crossfitter ... See more

Complimenti a Maddalena, Alessandro e Federico vincitori del "Black Birds contest" di questa settimana, ma sono già pronti e carichi per la prossima sfida... ci vediamo al prossimo contest 🏋️‍♀️💪🏽#whowillbethenextwinner #contest #pontedera #crossfit #blackbirds #crossfitter ... See more

DAY 38 - MERCOLEDI' 8LUGLIO2020
- ⚠️ ATTENZIONE: PORTATE UNA PROTEZIONE PER LA CAVIGLIA⚠️-

🔥Advanced/Intermediate

20' work on overhead squat and

Find 5 rm

Wod (C.T. 20 min):

5rft

30 cal row/bike
5 rope climb
10 ohs 50/40kg

🔥Beginner

SKILL: 20' work on overhead squat

Wod (C.T. 20 min)

5rft

30 cal row/bike
5 rope climb from ground
10 ohs how you feel

#crossfit #pontedera #blackbirds #contestday #box #crossfitter #wod #athlete #winners ... See more

DAY 37 - MARTEDI' 7LUGLIO2020

- CONTEST DAY- CHI VINCERA' LA SFIDA DI QUESTA SETTIMANA?? #readytofight

🔥Advanced/Intermediate

⚠️➡️10' "Black birds Contest" ⬅️⚠️

Then Wod:

22' Minute AMRAP:

40 Bar lateral burpees
40 V-ups
20 Squat cleans @ 40/25kg
30 Bar lateral burpees
30 V-ups
15 Squat cleans @ 60/35kg
20 Bar lateral burpees
20 V-ups
10 Squat cleans @ 70/40kg
10 bar Lateral burpees
10 V-ups
AMRAP Squat cleans @ 80/50kg

🔥Beginner

⚠️➡️10' "Black birds Contest" ⬅️⚠️

Then Wod:

22 Minute AMRAP:

40 Burpees
40 sit up
20 MB clean 9/6 Kg
30 Burpees
30 Sit up
15 MB Clean
20 Burpees
20 Sit up
10 MB Clean
10 Burpees
10 Sit up
AMRAP MB Clean

#crossfit #pontedera #blackbirds #contestday #box #crossfitter #wod #athlete #winners ... See more

Salvatore Tringali, coach di CrossFit Pontedera Blackbirds, spiega la corretta esecuzione di Squat, Back Squat, Front Squat e Overhead Squat.

DAY 36 - LUNEDI'' 6LUGLIO2020
-
🔥Advanced/Intermediate

4 set of:

2-6 hspu strict + 4-12 Hspu Kipping

Rest 90"

Team Wod:

8 Round Total (4 each one)

30 Wall Ball
15 Pull-up

Notes. Atleta A chiude tutto un round poi da il cambio all'atleta B che deve ricompletare unround pieno, fino al raggiungimento di 8 Round completi

🔥Beginner

SKILL: Work on hspu/ Hand stand hold

Team Wod:

8 Round Total (4 each one)

20 Wall Ball
10 Pull-up or 20 Ring Row

Notes. Atleta A chiude tutto un round poi da il cambio all'atleta B che deve ricompletare unround pieno, fino al raggiungimento di 8 Round completi

#crossfit #pontedera #blackbirds #skill #wod #crossfitter #athlete #box ... See more

DAY 35 - SABATO 4LUGLIO2020

🔥 For All:

Mobility

Warm up for wod

Wod: Rogue invitational 2020

Event 2A

In 4' perform

50 power snatch@ 43/30kg - empty bar

Rest 1' then

2B

From 5' until max 10'

11 power snatch @ 43/30kg - empty bar

(Start with 11 reps last person standing) ... See more

DAY 34 - VENERDI' 3LUGLIO2020

🔥For All:

In 20' find 1RM of:

Back squat and then Front squat

Wod: 2 Round of: (C.T. 15')

5-4-3-2-1-1-2-3-4-5

Deadlift@ 100/70kg - 80/50kg - 50/30kg
Push up
Alt. Pistol roll up

#crossfit #pontedera #blackbirds #skill #wod #crossfitter #athlete #backsquat #frontsquat #pistols ... See more