A. 15’ to Find 3 RM Power Clean TnG B. 20’ EMOM Even: 3 Power Clean @100/70 Odd: Max Cal Row
Read more12/08/23
A. Nasty Nancy team edition In team of two 5 RFT (30’ T.C.) 400m run (both athletes) 20 OHS @50/35 20 Burpees lat BB in syncro
Read more11/08/23
A. 15’ E2’30”MOM (6 sets) 2 hang power Snatch + 2 squat snatch B. For time (15’ T.C.) 30-25-20-15-10: sit-ups 1-2-3-4-5: Rope climb
Read more10/08/23
A. 15’ to Find 1 RM Squat Clean B. Conditioning 20’ E2MOM (10 sets) 250/200m Row/Ski – Sprint each interval. – from :50 to 1:10 per 250/200 m.
Read more09/08/23
A. 12’ E2MOM (6 sets) Thrusters (from rack) 5-3-1 5-3-1 B. AMRAP 5: 10 pistol alt 30 DU 15 pull-up 1’ Rest AMRAP 5: 10 pistol alt 30 DU 12 C2B 1’ Rest AMRAP 5: 10 pistol alt 30 DU 9 BAR MU
Read more08/08/23
A. 15’ E3MOM (5 sets) 3 Back Squat @80-85% B. 12’ AMRAP 12 Box Jump @60/50 12 Pull up
Read more07/08/23
A. 15’ E3MOM (5 sets) 1 Front Squats @ 3211+ 4 Front Squat @80% B. In team of two 6 RFT (20’ T.C.) 30 burpees 20 Russian KB swings @32/24 10 C2B – Split the work as needed.
Read more05/08/23
A. CROSSFIT REGIONAL 2014 EVENT 6 In team of two For Time (21’ T.C.) 50 cal row 50 deadlift @80/55 50 wall-ball @9/6 50 push up 50 wall-ball @9/6 50 deadlift @80/55 50 cal row B. 4’ (8 sets 20”W/10”R) Tabata Hollow rock
Read more04/08/23
A. Practice: HS Walk Rope Climb B. 24’ EMOM Minute 1: 12 TTB Minute 2: 6m HS Walk Minute 3: 2 rope Climb Minute 4: rest
Read more03/08/23
A. 15’ E3MOM (5 sets) 2 Front Squats @ 3211+ 3 Front Squat @77% B. CFG 2015 21-15-9 complex For Time (10’ T.C.) 8 Deadlift 7 Clean 6 Snatch 8 Pull up 7 C2B 6 Bar MU 6 Deadlift 5 Clean 4 Snatch 6 Pull up 5 C2B 4 Bar MU 4 Deadlift 3 Clean
Read more02/08/23
A. 15’ to Find 2 RM Squat Clean TnG B. CFG 2015 EVENT 5 – HEAVY DT 12’ AMRAP 12 Deadlift 9 Hang Power Clean 6 Push Jerk RX: 90/65 Intermediate/master: 70/45 Beginner: 40/30
Read more01/08/23
A. 15’ to Find 1 RM Of Snatch Balance B. CFG 2009 EVENT 5 3 RFT (15’ T.C.) 30 Wall Ball @9/6 30 low hang squat snatches @35/25 – Each snatch begins from below the knee.
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