Fede Cr0w Diary

[fede22]

Work In Progress

American swing
Back Squat
barbell
Bench press
Box Jump
Burpees
Clean
Deadlift
Pull up,push up,sit up
front squat, hang snatch, power snatch
thruster,wall ball, wall climb, rope climb


CROSSFIT TEAM 059

[fede22]

28FEB
0 Comme
Warm Up
Shoulder Mobility
Handstand Practice
Time Cap 12 min.

Skills
Press
Push Press
Push Jerk

Strenght
EMOM 4 min.
3 Press 50kg
EMOM 4 min.
3 Push Press 60kg
EMOM 4 min.
3 Push Jerk 60kg

WOD
4 Rounds
1 min. Push Press 1/2BW 40kg
1 min. Row
1 min. Toes to Bar
1 min. Rest

Tot. Rep 190

[fede22]

27FEB


Warm Up
3 Rounds
5 Sprint
50 Sit Up
50 Back Extension

Skills
Deadlift

Strenght
EMOM 12 min.
5 Deadlift
Test Your 5RM

5x60
5x80
5x100
3x120
3x130
1x140
5x100

WOD
AMRAP 15 min.
5 Deficit HSPU
10 Deadlift 1,5BW 90kg
20 Pull Up

[fede22]

wod 04/03/13

giornata di pull up

riscaldamento con corda
time cap 12min.

tecnica pull up e butterfly
trazioni olimpiche (sovraccarico 12kg x3rm)

W.O.D 'Mary'

time cap 15min. no rest

MAX RM Pull up, pistol, HSPU con deficit (20-10-5)

Tot. RM 200

[fede22]

Warm up
Target 300 points:

- air squat
- push up
- sit up

Skills
Overhead squat
Front squat
Back squat

Wod
4 round: 3′ work – 1′ rest
- 10 squat 1,5bw (bilanciere caricato bw 70kg)
- 20 a.swing 24/16
- 30 double under
+ amrap wall ball 24/16

Score is wall ball: 61

[fede22]

W.O.D. 06 marzo 2013


Warm Up
Tabata Sit Up
Rest 1 min.
Tabata Burpees


Skills
Bench Press
- Max Effort
- Dynamic Effort


Strenght
EMOM 12 min.
3 Bench Press
Test Your 3RM

3x50
3x60
3x70
3x80
3x90
2x100kg




WOD
Team of 2
2 Rounds
3 min. Bench Press 3/4BW, 1/2BW 50kg
1 min. Double Under
3 min. Row (Cal)
1 min. Double Unders
only one Athlete per Team Working at time
change as needed

Score: 60 bench 45 Row

[fede22]

W.O.D 07 marzo 2013

Warm up

Time cap 12 min. no rest

3 rounds
swing 30RM
1 sprint (su 4 arti)

Skills

Snatch tecnical

WOD

time cap 20min no rest

40 burpees
30 snatch 30kg
30 burpees
30 snatch 40kg
20 burpees
30 snatch 40kg
10 burpees

workout tostissimo, devo migliorare la tecnica negli snatch.. i 40kg nel circuito si fanno sentire

[fede22]

W.O.D. 8 marzo 2013 bw 71,2


Warm up
3 round:

- 50 sit up
- 1 lap walking lounge


Skills
Deadlift

3x60
3x80
3x100
3x120

cinta
3x130
2x140
1x150kg


- up to knees
- from boxes


Wod
5 round
- 1′ Deadlift 1,5bw 90kg
- 1′ box jump 60cm
- 1′ rest

total score: 190

[fede22]

W.O.D. 11 marzo 2013 bw 71,6kg


Warm up
12′ handstand practice vertical


Skills
Press
Push press
Push jerk
Split


Strenght
Press
4′ emom 5-3-1-1 (40kg-50-60-70)
Push press
4′ emom 3-3-1-1 (60-65-70-70)
Push jerk
4′ emom 1-1-1-1 (70-70-72-75kg)


Wod
Time cap 15′
30-25-20-15-10-5
- push press 1/2 bw (40 kg)
- american swing 24/16
- burpees
…can you finish it?

wod tostissimo.. sono riuscito a finire i 3x20 tirati alla morte

[fede22]

W.O.D. 12 marzo 2013


Warm up
Time cap 10′
- 100 squat
- 100 sit up
- 100 push up
Completato


Skills
Clean
- pocket
- mid tight
- complete


Strenght
12′ emom
- 1 hang clean
- 1 clean
40-50-60kg


Wod
3′ on – 1′ off – 4 round
- 1,2,3,4 rope climb legless
- 2,3,4,5 hspu Deficit 20cm
- 3,4,5,6 clean 80% 50kg

In the remaining time: Max n. Double under
Score = 60

[fede22]

W.O.D. 13 marzo 2013


Warm Up
10 min. Practice Double Unders


Skills
Pull Up
- Strict
- Kipping
- Butterly


Strenght
Test Your 1RM
Strict Pull Up or Strict Dip

trazioni
2x1 x16kg
2x1 x24kg
2x1 x30kg

WOD
5 Rounds
1 min. Pull Up
1 min. Push Up
1 min. Squat
1 min. Rest

total score: 410

[fede22]

W.O.D. 14 marzo 2013

Warm Up
200 Sit Up
Shoulder Mobilty
Hips Mobility


Skills
Overhead Squat
Front Squat
Back Squat


Strenght
EMOM 4 min.
5-3-1-1 Overhead Squat (20-30-30-35kg)
EMOM 4 min.
5-3-1-1 Front Squat (60-70-80-90kg)
EMOM 4 min.
5-3-1-1 Back Squat (100-110-120-120kg)


WOD
30 Overhead Squat @1/2BW 20kg
20 American Swing @24
10 Toes 2 Bar
30 Front Squat @1/2BW 40kg
20 American Swing @24
10 Toes 2 Bar
30 Back Squat @1/2BW 40kg
20 American Swing @24
10 Toes 2 Bar
Time Cap 12 min.

[fede22]

W.O.D. 15 marzo 2013

Warm up
Time cap 10′
- push up 18->2
- a.swing 2->18


Skills
Bench press
Strenght
Emom 12′
1 RM bench press

1x60
1x80
1x90
1x100
1x110 N

Wod
2 round:
1′ bench press 1/2bw ​40kg
1′ ghd
1′ rest
1′ row cal
1′ burpees
1′ rest
Then:
3′ max n. wall climb

Total Score: ​316

[fede22]

W.O.D. 21 marzo 2013


Warm Up
13.3
AMRAP 12 min.
150 Wall Ball 10/6kg
90 Double Unders
30 Muscle Up


Skills
Clean


Strenght
EMOM 12 min.
1 Clean
Test Your 1RM

1x50
1x50
1x60 N
1x60
1x70
1x70
1x70


WOD
Ladder 2,4,6,8,….
Power Clean 3/4BW 50kg
Dip
Each Set 1 Rope Climb
Time Cap 12 min.

Score: 2-4-6-8-10

[fede22]

W.O.D. 25 marzo 2013

Warm Up
3 Rounds
50 Air Squat
25 Push Up
5 Sprint

Skills

Squat
Overhead
Front
Back


Streght

EMOM 4 min.
5 Overhead Squat
5x20 5x20 5x30kg


EMOM 4 min.
5 Front Squat
5x60 5x60 5x80 5x80

EMOM 4 min.
5 Back Squat
5x80 5x100 5x100

WOD

5 Rounds
AMRAP 2 min.
30 Squat
Max DOuble Unders
Rest 1 min.

choose your destiny
Overhead Squat 40/25kg
Front Squat 50/35kg
Back Squat 60/45kg