Venerdì 22 settembre 2023W.O.D.ON THE 3:00 X 7 ROUNDS12 Chest To Bar Pull Ups 6 Devil Presses 22,5/15kg12mt Handstand Walk / 3 Walk WalksSupport the show📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App:️ https://apps.apple.com/it/app/cft059/id1602655620 📲 Iscriviti al nostro canale Telegram: https://t.me/team059 📺 Iscriviti al nostro canale YouTube: https://www.youtube.com/c/CFT059 🎙️ Ascolta il nostro podcast “Morning Coffee Talk @059”: https://open.spotify.com/show/3LfCDFeiQ6EYI2av6TErAC?si=ec4f208aa63849b6 -------------------------

Giovedì 21 settembre 2023W.O.D.W.O.D. 3 ROUNDS FOR TIME - 15’ TIME CAP500/400mt Row/Ski - 1000/800mt Bike Erg - 1250/1000mt Echo Bike10 Squat Cleans 80/55kgADV: 100/65kgSupport the show📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App:️ https://apps.apple.com/it/app/cft059/id1602655620 📲 Iscriviti al nostro canale Telegram: https://t.me/team059 📺 Iscriviti al nostro canale YouTube: https://www.youtube.com/c/CFT059 🎙️ Ascolta il nostro podcast “Morning Coffee Talk @059”: https://open.spotify.com/show/3LfCDFeiQ6EYI2av6TErAC?si=ec4f208aa63849b6 -------------------------

Mercoledì 20 settembre 2023W.O.D.5 ROUNDS FOR TIME - 22’ TIME CAP32/24 Calories16 Toes To Bar  8 Shoulders To Over Head 80/55kgADV: Target 15’Support the show📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App:️ https://apps.apple.com/it/app/cft059/id1602655620 📲 Iscriviti al nostro canale Telegram: https://t.me/team059 📺 Iscriviti al nostro canale YouTube: https://www.youtube.com/c/CFT059 🎙️ Ascolta il nostro podcast “Morning Coffee Talk @059”: https://open.spotify.com/show/3LfCDFeiQ6EYI2av6TErAC?si=ec4f208aa63849b6 -------------------------

EVENT 14 rounds for Time800m run (A)1800/2000m Bike Erg (B)15/12/9 Synchro Overhead Squat (C+D) 15/12/9 Toes to Bar/Knee Raise (C+D)*quando tutti gli atleti finiscono tutto il volume di lavoro richiesto di un round, ruotano alla successiva postazioneTime Cap: 20 minutesEVENT 2For TimeDa 0’ a 2’ (W+M1)6/5/4 Rope Climb20 alt. Pistol/Synchro Goblet Squat Max Synchro Burpees Over BarDa 2’ a 4’ (M2+M3)4/3 Rope Climb20 Db Thruster/Kb American Swing Max Heavy Partner DeadliftDa 4’ a 6’ (W+M1)6/5/4 Rope Climb20 alt. Pistol/Synchro Goblet Squat Max Synchro Burpees Over BarDa 6’ a 8’ (M2+M3)4/3 Rope Climb20 Db Thruster/Kb American Swing Max Heavy Partner DeadliftDa 8’ a 10’ (W+M1)6/5/4 Rope Climb20 alt. Pistol/Synchro Goblet Squat Max Synchro Burpees Over BarDa 10’ a 12’ (M2+M3)4/3 Rope Climb20 Db Thruster/Kb American Swing Max Heavy Partner DeadliftDa 12’ a 14’ (W+M1)6/5/4 Rope Climb20 alt. Pistol/Synchro Goblet Squat Max Synchro Burpees Over BarTime Cap: 14 minutesEVENT 3For RepsDa 0’ a 1’30”20 GHD Sit Up (W)Max Deadlift (W)30” RestDa 2’ a 3’30”20 GHD Sit Up (M1)Max Clean (M1)30” RestDa 4’ a 5’30”20 GHD Sit Up (M2)Max Shoulder To Overhead (M2)30” RestDa 6’ a 7’30”20 GHD Sit Up (M3)Max Snatch/Ground To Overhead (M3)Time Cap: 8 minutesEVENT 4 & 5AMRAP 6’Buy in50 Double Under/Single Under (A)50 Double Under/Single Under (B) Then AMRAP4 Synchro Bar Muscle Up/Pull Up (A+B) 8 Box Jump Over (A+B)12 (6+6) Synchro Kb/Db Hang Snatch/Ground To Overhead (A+B) 1 MINUTE REST4 ROUND FOR TIMETime Cap 6’4 Synchro Bar Muscle/Chest to Bar Up/Pull Up (C+D)8 Box Jump Over (C+D)12 (6+6) Synchro Kb/Db Hang Snatch/Ground To Overhead (C+D) Cash Out50 Double Under/Single Under (C)50 Double Under/Single Under (D)EVENT 6 (Final)For TimeSprint (A)34/22-25/17 Cal Bike Erg (A)Sprint (A)Sprint (B)40 Chest to Bar/Pull Up/25 Toes To Bar (B)Sprint (B)Sprint (C)25m Axle Overhead Lunges/200m Shuttle Run (C)Sprint (C)Sprint (D)10 m Handstand Walk su Rampa andata e ritorno / 25m Handstand Walk / 25m Axle Overhead LungesSprint (D)Time Cap: 5 minutesSupport the show📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App:️ https://apps.apple.com/it/app/cft059/id1602655620 📲 Iscriviti al nostro canale Telegram: https://t.me/team059 📺 Iscriviti al nostro canale YouTube: https://www.youtube.com/c/CFT059 🎙️ Ascolta il nostro podcast “Morning Coffee Talk @059”: https://open.spotify.com/show/3LfCDFeiQ6EYI2av6TErAC?si=ec4f208aa63849b6 -------------------------

Martedì 19 settembre 2023W.O.D.T2X - AMRAP - 21’ TIME CAP - TARGET L1: 7R ; L2: 6R ; L3: 5R10 Burpee Box Jump Overs60 Double Unders10 Snatches 60/40kgADV: 80/55kgSupport the show📌 Visita il nostro sito: https://www.crossfitteam059.com ⚡ Scarica la nostra App:️ https://apps.apple.com/it/app/cft059/id1602655620 📲 Iscriviti al nostro canale Telegram: https://t.me/team059 📺 Iscriviti al nostro canale YouTube: https://www.youtube.com/c/CFT059 🎙️ Ascolta il nostro podcast “Morning Coffee Talk @059”: https://open.spotify.com/show/3LfCDFeiQ6EYI2av6TErAC?si=ec4f208aa63849b6 -------------------------