A. Front Squat In a 12’ window find 8 RM B. 12’ AMRAP 30 Double Unders 15 Power Snatch @35/25 10 OHS @35/25
Read more28/11/18
A. In a 10’ Window find 1 RM of 1 Power Snatch + Hang Power snatch B. Death by Power Snatch (T&G) 3 Power Snatch (T&G) @60% 1 RM 3 PS + 3 kg in the second minute 3 PS + 6 kg in the third minute… (goal is to archieve 7’) C. OPEN 12.1
Read more27/11/18
A. Back Squat In a 12’ window find 8 RM B. For time 21 KB Snatch R Hard Style @24/16 21 KB Snatch L 21 TTB 15 KB Snatch R 15 KB Snatch L 15 TTB 9 KB Snatch R 9 KB Snatch L 9 TTB
Read more26/11/18
A. 4’ EMOM 3 Power Clean @ME 3 Hang Power Clean @ME 3 Jerk @ME Rest 1’ 4’ EMOM 2 Power Clean @ME 2 Hang Power Clean @ME 2 Jerk @ME Rest 1’ 4’ EMOM 1 Power Clean @ME 1 Hang Power Clean @ME 1 Jerk @ME B. For reps (10’ Time Cap) Buy In:
Read more24/11/18
A. Every 1’30’’ for 7’30’’ (5 Rds) Front Squat @5@65% B. For Time (12’ Time Cap) 30 STOH @50/35 50 DU 30 T2B 50 DU 30 Front Squat @45 50 DU 30 Box Jump @60/50 50 DU 30 KB Russian Swing @24/16 50 DU
Read more23/11/18
“Fast&Furious class” 5 Rounds 3’ AMRAP 40/30 Cal Assault Bike 10 Push Press @50/35 3’ Rest “normal class” A. 4 Rds 10 DL @max load B. “Fast&Furious class”
Read more22/11/18
A. 14’ E2MOM Clean & Jerk 1@80% 1@85% 1@90% 4X1@95% B. 4 RFT (10’ Time Cap) 20 Pistols (alternating legs) 60 DU
Read more21/11/18
A. Every 1’30’’ for 7’30’’ (5 Rds) Back Squat @5@65% B. 10-9-8-7-6-5-4-3-2-1 Deadlift @80/50 HSPU
Read more20/11/18
A. 12’ to find an heavy Clean & Jerk B. AMRAP 8’ 8 Deadlift 70/45 Kg 12 burpees lateral bar rest 2’ then 2’ cap time 1 RM clean&jerk
Read more19/11/18
A. 3 RFQ 10 Dip & Drives 10 High Hang Snatch High Pull 10 Muscle Snatch 10 OHS 10 Snatch Drop 10 Sotts Press 10 Tall Snatches B. “G.I.JANE” For time (15’ Time Cap) 100 burpees pull ups
Read more17/11/18
A. 10’ E2MOM Power Snatch (TnG) Max reps UB@65% B. 50 Double Unders 40 TTB 30 Snatch @40/25 20 OHS
Read more16/11/18
“Fast&Furious class” 21’ EMOM Minute 1 – 8 Pull up+ 20 DU Minute 2 – 5 DL @100/70 + 20 DU Minute 3 – 8 Burpee Box Jump-Overs @60/50 “normal class” 32’ EMOM Minute 1 – 10 Pull up+ 20 DU Minute 2 – 5 DL @100/70 + 20 DU Minute 3 – 10 Burpee
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