A. 10’ EMOM 3 Back Squat @max load B. Push Jerk 10-8-6-4-2 Rest as needed C. For competition Core Strenght Tabata hollow body Tabata superman
Read more18/09/18
A. 10’ E2MOM 2 Power Clean + 2 Push Press @65% 1 RM Clean&Jerk B. 20’ AMRAP 400 m Run 30 Kb Russian Swing @24/16
Read more17/09/18
A. 15’ E3MOM Front Squat 5 reps Set 1-3 @70% 1RM Set 4-5 @75% B. “Karen” For time 150 Wall Ball @9/6
Read more15/09/18
A. 12’ to Find 3RM of OHS (Rack allowed) B. 21-15-9 OHS 50/35 Pullups Every rounds perform 400 m run
Read more14/09/18
A. 10’ to find 1RM of: 1 Hang Power Clean + 1 Hang Squat Clean + 2 Jerk (Push o Split) B. For Time 15 C&J @40/30 30 Burpees 12 C&J @50/35 20 Burpees 9 C&J 60/40 10 Burpees
Read more13/09/18
A Mental toughness test 1’ max burpees 1’ rest 1’ max wall ball @9/6 1’rest 1’ max box jump @60/50 B. 20’ EMOM 1 Squat Clean @100/70 20 DU
Read more12/09/18
A. 12’ E3MOM Deadlift X 10 reps Add load every set B, 10’ rope climb C. 2000 m Row
Read more11/09/18
A. Every 2’30’’ for 4 RDS 10 Power Snatch UB TnG B. For Time 30 Front Squat @50/35 30 TTB 20 Front Squat @60/45 20 TTB 10 Front Squat @70/55 10 TTB 5 Front Squat @80/65 5 TTB
Read more10/09/18
A. 10’ to find 1 RM Push Press B. For Time 21 Cal Row/AB/SkiErg/BikeErg 800 m Run 15 Cal 400 m Run 9 Cal 200 m Run
Read more08/09/18
A. In team of two “Baseline variation Team” 8 RFT 500 m Row 40 Air Squat 30 sit up 20 Russian Swing @24/16 10 pull up
Read more07/09/18
A. Core Strength B. “CrossFit Open 14.4” AMRAP 14 60 calorie row 50 toes-to-bars 40 wall-ball @9/6 30 cleans @60/40 20 muscle-ups
Read more06/09/18
A. 12’ E3MOM Push Press X 10 reps Add load every set B. 4 RDS 3’ AMRAP 3 Thusters @60/40 6 HSPU 9 Pull up Rest 60’’ btw sets
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