GW –  SATURDAY – 27.06.20 – “DIANE” GW –  SATURDAY – 27.06.20 – “DIANE”
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Crossfit Girl

Home / Posts Tagged "Crossfit Girl"

Tag: Crossfit Girl

GW – SATURDAY – 27.06.20 – “DIANE”

PENALTY 50 BURPEES

MOBILITY & WARM UP

3 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts 
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

DEADLIFT-HSPU

CONDITIONING
“DIANE”
For Time:
21-15-9
Deadlift #102-70
Hand Stand Push Ups
COMPARE TO 11-02-20

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MGW WOW – SATURDAY 16.10.18 – “CHRISTINE”

WARM UP
400 mt jog; Then 2 rounds of:
20 mt walking Lunge with torso twist
200 mt Run
20 mt walking High Kick
200 mt Run
20 mt Walk On Toe Touch
200 mt Run

MOBILITY & SKILLS
Deadlift

CONDITIONING
“CHRISTINE”
3 Rounds for Time
500 meter Row
12 Deadlifts #Bodyweight
21 Box Jumps #60/50

Rest 5 minutes; Then

ACCESSORY WORK
Max rounds
Perform every minute on the minute, add #5 per round until failure
2 Front squat; start #60/30

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MGW WOD – WEDNESDAY 25.10.17

WARM UP
2 Rounds Not For Time
Run 200m or row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman Hold

MOBILITY & SKILLS
Hips – Shoulders – Deadlift – Pull Ups

CONDITIONING
7 Rounds For Time
100mt Shuttle Run
15 Pull-ups
7 Deadlifts #1.2 BW

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GWM WOW 120817 – “JAKIE WENT MAD”

WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Hamstring – Quad – Hips – Clean

STRENGHT
A) Back Squat
Alternate 1 set x5 #75% with 1×1 #80-85-90%
Rest as needed between sets

B) Halting Clean Deadlift
5×5 #75%
*To Power Position with 3 sec pause

CONDITIONING
“JAKIE WENT MAD”
3 Rounds For Time
30 Ring Push Ups
20 Clusters #20
750 Meter Row
Rx bar weight is the same for men and women.

ACCESSORY WORK
Muscle-ups:
7 sets For Max Ring/Bar
Rest :30 between sets

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MG WOD 250717

WARM UP
20 Active Downward Dog / alternate toe touch
20 Standing Leg Swing (front) each leg
30″ Right Leg Cadence Drill 
30″ Running Skips
15 Lateral Squat ( landing left)
20 Standing Leg Swing ( across) each leg
30″ Left leg cadence drill
15 Lateral Squat (landing right)
20 Active Downward Dog / alternate toe touch
20 Walking High Kick
20 Walking Quad Stretch
20 Walking Lunges Combo 10 hands btn- 10 arms circle

MOBILITY & SKILLS
POSE Running

RUN CONDITIONING
On POSE Form, Run Untill Failure
10×200 mt Rest 1:00 between sets

STRENGHT
3×10 Back Squat #1.1 BW
Rest 1’30”

CONDITIONING
5 RFT
7 Burpee Over The Row/Box Jump Over #60/50
14 Toe To Bar
21 Calorie Row
Rest 1:00 after each round

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W WOD 010617

WARM UP
5 Sun Salutation
10 Push ups Hand Release
15 Shoulder Dislocate
20 Sit Ups
30 Mountain Climbers
Jog 600m

MOBILITY & SKILLS
Hips – Shoulders – Jerk – Split Jerk

CONDITIONING
Jerk From Rack
3×2 #70%,
2×1 #80%,
3×1 #85%

Back Squat
1×10 #65%,
1×10 #75%,
3×5 #85%,

Bench Press
5×5 #85%

Rest as needed between lifts and exercises

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DAY OFF!!! 27-280517 “IT’S TIME TO COMPETITION!!!”

IT’S TIME TO COMPETITION!!!

Saturday 27 And Sunday 28 Of May….
DAY OFF!!!

Un soldato ha il grande vantaggio di poter guardare il suo nemico negli occhi.
“RUSSELL CROWE – Massimo Decimo Meridio”

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  • WG WOD – MONDAY 08.03.21 – “ELIZABETH IS CLOSE ”
  • DAY OFF!!! – SUNDAY 07.03.21 – QUOTES OF THE WEEK
  • MG WOD – SATURDAY 06.03.21 – “HIGH BPM”
  • WG WOD – THANKS GOD IT’S FRIDAY 05.03.21 – “HANDS UP AND DOWN”

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