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GOATSKIN PROGRAM

goatskin crossfit athlete
WEEK PROGRAM
WORKOUT 70%

Program 09/03 – 14/03

Posted by Owner Goatskin Crossfit on  Marzo 9, 2020
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Category: Goatskin Program
Lun. A. Back Squat 3×8 set 2 set 75% 2 set 80% 2 set 85% 2 set 90% B. ANNIE 50-40-30-20-10 Du Sit up Mar. A. Barbell complex 2emom ×6 set : 3 power clean 3 front squat 3 push jerk ( ogni 2 set il carico aumenta) B. 4 RFT 6 M.U. 12 wall ball 24 box jump over Mer. A. 3-3-2-2-1-1 Push press B. Amrap 25′ 15 renegate row 5 shuttle run (10m)

Program 02/03 – 07/03

Posted by Owner Goatskin Crossfit on  Marzo 2, 2020
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Category: Goatskin Program
Lun. A.Floor press 5×5 B.6 RFT 10paralette push up15 wall ball200m run Mar. A.10′ find you 3rm DLThen B.For time 3-6-9-12-9-6-3DL 80%A.Pull- upKb swing Mer. A.Max cal row 1′ ×3 roundRest 3′(Sommano le calorie dei 3 round) B.100 sit-up100 pull-up 100 thruster kb/db Gio. A.Max ub. Ring/box dips × 4 round B.Emom 3′ × 5 round10 ring row (false grip)15 burpees20 kb A.swing Ven. A.1)Tabata hs hold 2) tabata bar grip B.5 RFT 20 power

Program 17/02- 22/02

Posted by Owner Goatskin Crossfit on  Febbraio 16, 2020
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Category: Goatskin Program
Lun. A For time time cap 30’ 150 du 50 dl @ 80/55 25 pull up 100 du 40 squat clean @ 60 /35 20 c2b 75 du 30 stoh @ 40/20 15 ttb Mar. A For time 800 m run Rest1 400 m run Rest1 200 m run Rest 1 Than: B 20’ time cap Don Omar 1 power snatch 2 burpee over the bar 3 squat snatch 4 box j over Bb @

Program 10/02- 15/02

Posted by Owner Goatskin Crossfit on  Febbraio 11, 2020
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Category: Goatskin Program
Lun. A Amrap 20’ 150 pull up 150 hspu 150 box jump Free strategy , complete Max rep in 20’ , mixate gli esercizi per fare quante più rep possibili. Mar. A For time 50 db box step over B 20”on 10”off x 8 Power snatch @40/20 20”on 10”off x8 Burpee box j over 20” on 10” offx8 Sdhp 20”on10”off x8 Ttb Mer A 27-21-15 Wallball Shuttle run After Every set perform 10 dl@ 90/60

Program 3/02-08/02

Posted by Owner Goatskin Crossfit on  Febbraio 4, 2020
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Category: Goatskin Program
[08:21, 2/3/2020] Federico Crossfit Goatskin: Lun. 6 rounds For Max rep 1’per station: 1- push up 2-air squat 3-power snatch @30/25 4-cal Cash out 3’ Max distance shuttle run 10m Mar. A 1’on 1’off x 3set front squat from The ground @ 45/30 B For time 33-27-21-15-9 Wallball Box jump After each set 10 m single db ohwl Mer A 21-15-9 Thrusters Push jerk Pull up Bb@ 70% of 5rm push jerk Cash out 1

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