[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""] WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL POWER ENDURANCE 2 touch and go power clean & jat 65% of 1RM snatch 3 high box jumps 2 touch and go power clean & j at 65% 3 min rest x 6 sets WOD 5 ROUNDS FOR TIME: 30 du 15 cl&jerk (40/25) [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""] WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL STRENGH & STRENGHT ENDURANCE 3 x 5 reps with an empty barbell 2 sets of 3 reps at 30% of your 1RM push press 7 x 7 reps at 65% of your 1RM push press WOD 2 ROUNDS FOR TIME: 200 Meter Run 30 Single Dumbbell Box Step-ups 200 Meter Run 30 Single Dumbbell Hang Clean & Jerks 200 Meter Run 30 Single Dumbbell Power Snatches [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""] WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL POWER ENDURANCE 2 touch and go power snatches at 65% of 1RM snatch 3 high box jumps 2 touch and go power snatches at 65% 2' min rest x 6 sets WOD 3 ROUNDS FOR TIME: 25 Overhead Squats (95/65) 15 Chest to Bar Pull-ups 25 wb [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""] WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL POWER CLEAN WOD FOR TIME 200 m run 10 wb 5 pc 10 wb 200 m run 10 box step up with db 5 pc 10 db step up with db 200 m run 10 ttb 5 pc 10 ttb 200 m run 10 akbs 5 pc 10 akbs 200m run 10 pull up 5 pc 10 pull up 200 m run 10 push up hr 5 pc 10 push up hr [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""] WARM UP dynamics exercises, bodyweight movements and fun! WOD Emom 30' 1- 6/8 cal 2-8 burpees 3- 10 bj 4-12 sit up 5- 14 lunges [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""] WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL 1RM TEST: BENCH PRESS 5 3 1 75-80-85% 5 3 1 80-85-90 % then single rep ramping to find 1rm WOD MEET THE GIRL: "AMANDA" [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""] WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL 1RM TEST: FRONT SQUAT 5 3 1 75-80-85% 5 3 1 80-85-90 % then single rep ramping to find 1rm WOD MEET THE GIRL: "MARY" [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""] WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL 1RM TEST: DEADLIFT 5 3 1 75-80-85% 5 3 1 80-85-90 % then single rep ramping to find 1rm WOD MEET THE GIRL: "GRACE" [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""] WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL 1RM TEST: PUSH PRESS 5 3 1 75-80-85% 5 3 1 80-85-90 % then single rep ramping to find 1rm WOD MEET THE GIRL: "KELLY" [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

[fusion_builder_container hundred_percent="no" hundred_percent_height="no" hundred_percent_height_scroll="no" hundred_percent_height_center_content="yes" equal_height_columns="no" menu_anchor="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="center center" background_repeat="no-repeat" fade="no" background_parallax="none" enable_mobile="no" parallax_speed="0.3" video_mp4="" video_webm="" video_ogv="" video_url="" video_aspect_ratio="16:9" video_loop="yes" video_mute="yes" video_preview_image="" border_size="" border_color="" border_style="solid" margin_top="" margin_bottom="" padding_top="" padding_right="" padding_bottom="" padding_left=""][fusion_builder_row][fusion_builder_column type="1_1" layout="1_1" spacing="" center_content="no" link="" target="_self" min_height="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id="" background_color="" background_image="" background_position="left top" background_repeat="no-repeat" hover_type="none" border_size="0" border_color="" border_style="solid" border_position="all" padding_top="" padding_right="" padding_bottom="" padding_left="" margin_top="" margin_bottom="" animation_type="" animation_direction="left" animation_speed="0.3" animation_offset="" last="no"][fusion_text columns="" column_min_width="" column_spacing="" rule_style="default" rule_size="" rule_color="" hide_on_mobile="small-visibility,medium-visibility,large-visibility" class="" id=""] WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL 1RM TEST: BACK SQUAT 5 3 1 75-80-85% 5 3 1 80-85-90 % then single rep ramping to find 1rm WOD MEET THE GIRL: "ISABEL" [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

Laura Promenzio, Autore presso CrossFit 4Minds

Circa Laura Promenzio

Questo autore non ha riempito alcun dettaglio.
Finora Laura Promenzio ha creato 349 post nel blog.

09/01/2020

Laura Promenzio2020-01-08T05:52:12+01:00

WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL POWER ENDURANCE 2 touch and go power clean & jat 65% of [...]

09/01/2020Laura Promenzio2020-01-08T05:52:12+01:00

08/01/2020

Laura Promenzio2020-01-08T05:50:36+01:00

WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL STRENGH & STRENGHT ENDURANCE 3 x 5 reps with an empty barbell [...]

08/01/2020Laura Promenzio2020-01-08T05:50:36+01:00

07/01/2020

Laura Promenzio2020-01-07T05:48:06+01:00

WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL POWER ENDURANCE 2 touch and go power snatches at 65% of 1RM [...]

07/01/2020Laura Promenzio2020-01-07T05:48:06+01:00

03/01/2020

Laura Promenzio2020-01-02T00:11:42+01:00

WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL POWER CLEAN WOD FOR TIME 200 m run 10 wb 5 pc [...]

03/01/2020Laura Promenzio2020-01-02T00:11:42+01:00

02/01/2020

Laura Promenzio2020-01-02T00:09:08+01:00

WARM UP dynamics exercises, bodyweight movements and fun! WOD Emom 30' 1- 6/8 cal 2-8 burpees 3- 10 bj 4-12 sit up 5- 14 lunges [...]

02/01/2020Laura Promenzio2020-01-02T00:09:08+01:00

20/12/2019

Laura Promenzio2019-12-15T22:47:12+01:00

WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL 1RM TEST: BENCH PRESS 5 3 1 75-80-85% 5 3 1 80-85-90 % [...]

20/12/2019Laura Promenzio2019-12-15T22:47:12+01:00

19/12/2019

Laura Promenzio2019-12-15T22:45:55+01:00

WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL 1RM TEST: FRONT SQUAT 5 3 1 75-80-85% 5 3 1 80-85-90 % [...]

19/12/2019Laura Promenzio2019-12-15T22:45:55+01:00

18/12/2019

Laura Promenzio2019-12-15T22:44:13+01:00

WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL 1RM TEST: DEADLIFT 5 3 1 75-80-85% 5 3 1 80-85-90 % then [...]

18/12/2019Laura Promenzio2019-12-15T22:44:13+01:00

17/12/2019

Laura Promenzio2019-12-15T22:44:43+01:00

WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL 1RM TEST: PUSH PRESS 5 3 1 75-80-85% 5 3 1 80-85-90 [...]

17/12/2019Laura Promenzio2019-12-15T22:44:43+01:00

16/12/2019

Laura Promenzio2019-12-09T07:45:07+01:00

WARM UP dynamics exercises, bodyweight movements and fun! SKILL / STRENGHT / WL 1RM TEST: BACK SQUAT 5 3 1 75-80-85% 5 3 1 80-85-90 % [...]

16/12/2019Laura Promenzio2019-12-09T07:45:07+01:00

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