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DAY 97 - SABATO 26SETTEMBRE2020
-
🔥Advanced/Intermediate

In 15' find 1RM of strict press

-rest 2' then

3*3@ 70% 1RM

WOD: 3 Round for time (cap time 15')

12 Db step up box@ 20/15kg - 15/12,5kg
12 HSPU
80 Double under

🔥Beginner

Work on press & find 1RM

WOD: 3 round for time

12 Db step up box@ 10/5kg
12 box HSPU
160 single under

#crossfit #pontedera #blackbirds #box #strongertogether #athlete ... See more

DAY 96 - VENERDÌ 25SETTEMBRE2020
-
🔥Advanced/Intermediate

10' Emom

2 hang snatch pull + 1 hang squat snatch
@ 70% 1RM of squat snatch

WOD: 12-9-6 (cap time 10')

MdBall sit up@9/6kg
Burpees over the MdBall

Every round perform
5 squat snatch@ 60/40kg - 50/35kg

-Rest 2' then -

12-9-6 (cap time 10')

Hollow rock
MdBall deadlift@ 9/6kg

Every round perform
3 squat snatch@ 60/40kg - 50/35kg

🔥Beginner

SKILL: Work on hang power snatch or Overhead squat

WOD: 12-9-6 (cap time 10')

MdBall sit up@ kg da 9 a 4
Burpees over the MdBall

Every round perform
5 hang snatch or OHS how you feel

-Rest 2' then -

12-9-6 (cap time 10')

Tuck crunch
MdBall deadlift@ kg da 9 a 4

Every round perform
3 hang snatch or OHS how you feel

#crossfit #pontedera #blackbirds #box #strongertogether #athlete ... See more

DAY 95 - GIOVEDÌ 24SETTEMBRE2020
-
🔥Advanced/Intermediate

In 12 minutes, Build to a heavy unbroken complex of:

1 Power clean + 1 Hang clean (any) + 1 TNG squat clean

Wod: ‘Debt Collector’

20 Cal row
10 Cleans (any)@ 60/40kg
20 Wall balls 9/6kg
10 Front squats@ 60/40kg
20 TTB
10 Bar muscle ups

B1: Amrap 3'
-2' Rest-
B2: Amrap 5'
-2' Rest-
B3: Amrap 8'

🔥Beginner

In 12 minutes, technic on:

1 Power clean + 1 Hang clean (any) + 1 TNG squat clean

Wod: ‘Debt Collector’

20 Cal row
10 Cleans (any)@ 50/30kg
20 Wall balls 6/4kg
10 Front squats@ 50/30kg
20 ktc
10 pull ups

B1: Amrap 3'
-2' Rest-
B2: Amrap 5'
-2' Rest-
B3: Amrap 8'

#crossfit #pontedera #blackbirds #box #strongertogether #athlete ... See more

Ciao CrossFitter, segnatevi queste due date in agenda:

➡️29 SETTEMBRE sarà al nostro box la Biologa Nutrizionista Cristina Demi. Sarà possibile fare la Bioimpedenziometria vettoriale, per conoscere la propria composizione corporea, o creare con lei un piano nutrizionale personalizzato.

➡️8 OTTOBRE il fisioterapista Alessio Guarnotta sarà a vostra disposizione per "rimettervi in sesto" dagli acciacchi.

Ricordiamo che per entrambi gli appuntamenti è NECESSARIA la prenotazione.

Per maggiori informazioni potete rivolgervi al Desk, o contattarci al numero:
☎️ 389 8775242

#crossfit #pontedera #blackbirds #servizi #fisioterapia #nutrizione #top #box ... See more

DAY 94 - MERCOLEDÌ 23SETTEMBRE2020
-
🔥Advanced/Intermediate

Emom 12 min

Odd 3 weighted pull ups
Even3 weighted ring dip

Wod: FALL SERIES THROWDOWN WOD 1:
Cap Time 15'

750 m row
10 db devil press
20 db front squat
500 m row
10 db devil press
20 db front squat
250 m row
10 db devil press
20 db front squat

Db 22.5/15kg

🔥Beginner

Emom 12 min

Odd 3 pull ups
Even 3 ring dip

Wod: FALL SERIES THROWDOWN WOD 1:
Cap Time 15'

750 m row
10 db devil press
20 db front squat
500 m row
10 db devil press
20 db front squat
250 m row
10 db devil press
20 db front squat

Db 15/10kg

#crossfit #pontedera #blackbirds #box #strongertogether #athlete ... See more

DAY 93 - MARTEDÌ 22SETTEMBRE2020
-
🔥Advanced/Intermediate

Emom 16' (30" on 30 off)

1) Toes to Bar
2) Pistol Squat
3) Chest to bar
4) Hand stand Walk

Word: " KAREN"

For Time

150 Wall Ball
Time cap 15'

🔥Beginner

Emom 16' (30" on 30 off)

1) Knee to Chest
2) Pistol Squat assisted
3) Pull up / ring row
4) Hand stand Hold

Wod: " KAREN"

For Time

150 Wall Ball @ 6/4 kg
Time cap 15'

#crossfit #pontedera #blackbirds #box #strongertogether #athlete ... See more

~OPEN DAY~
Primo giornata di Open Day andata.. Grazie a tutti i ragazzi che sono venuti e passati dal nostro box per provare e scoprire il CrossFit 💛🖤
Vi aspettiamo SABATO 26 per un altra giornata di Open Day, ci sono ancora posti disponibili per la classe delle 11.30 e delle 16.00, PRENOTA ADESSO E POTRESTI VINCERE UN ABBONAMENTO⚠️

🔥Contattaci:
📞389 8775242
✉️Info@crossfitpontedera.it
📍Via Papa Giovanni XXIII, 6, Pontedera

#crossfit #pontedera #blackbirds #openday #viaspettiamp #box #boxcrossfit #affiliate #crossfitter #crossfitlife ... See more

DAY 92 - LUNEDÌ 21SETTEMBRE2020
-
🔥Advanced/Intermediate

Push Press find 5 Heavy rep
Then
3x3@ same load
Rest 90" b/s

For time
Team of 2:

30 Power clean Syncro @ 50/35kg
400mt Run together
30 Front Squat Syncro
400mt Run together
30 Shoulder to over head Syncro
400mt Run together

Time cap 20'

🔥Beginner

Push Press find 5 Heavy rep
Then
3x3@ same load
Rest 90" b/s

For time
Team of 2:

30 Power clean/ Deadlift Syncro @ 30/20kg
400mt Run together
30 Front Squat Syncro
400mt Run together
30 Shoulder to over head Syncro
400mt Run together

Time cap 20'

#crossfit #pontedera #blackbirds #box #strongertogether #athlete ... See more

DAY 91 - SABATO 19SETTEMBRE2020
-
🔥Advanced/Intermediate

In 25' find 1RM di back squat
then 3*8 rep@ 60% 1RM

WOD: 12' Amrap

12 Barbell lunge@ 40/30kg
400m Meter row
12 alt T-push up

🔥Beginner

SKILL: Work on back squat

WOD: 12' Amrap

12 barbell lunge@ 30/20kg or empty
200m row
12 alt T-push up or push up

#crossfit #pontedera #blackbirds #box #strongertogether #athlete

#crossfit #pontedera #blackbirds #box #strongertogether #athlete ... See more

DAY 90 - VENERDÌ 18SETTEMBRE2020
-
🔥Advanced/Intermediate

10' Emom
Min 1: 2 pull up strict + 2 chest to bar strict
Min 2: 2 HSPU strict + 4 HSPU kip

WOD: For time (cap time 15')

20-18-16-14-12-10

KB push press@ 24/16kg - 16/12kg
Dual KB Step up over box
Dual KB deadlift

🔥Beginner

10' Emom: (30" work - 30" rest)
Min 1: ring row
Min 2: pike push up

WOD for time (cap time 15')

20-18-16-14-12-10

DB push press@ dai 12,5 ai 5kg
One DB step up over box@ 15/10kg
Dual DB deadlift@ dai 12,5 ai 5kg

#crossfit #pontedera #blackbirds #box #strongertogether #athlete ... See more