31/12/12

31 Pull ups 12 squat Cleans 60/40 kg 20 kb swings 32/24 12 box jumps 76/60cm 1 clean and jerk (as heavy as possible, max 3 attempts) 1 k row/run 20 dead lifts at clean and jerk weight 13 burpees touching pull up bar  ...

29/12/12

2 rounds 800 mt run 30 hang power clean 40/30kg 400 mt run 30 push press 40/30 kg 200 mt run 30 floor to overhead 40/30 kg  

28/12/12

Emom 10′ 2 Push Press (max load)   Amrap 15′ 5 chest to bar 10 ab mat sit ups 15 kb swings 24/16 Kg

27/12/12

1 k row test rest as needed for time: 40 Front Squats 35/25kg 40 sumo deadlift high pulls 35/25kg 10 handstand push ups 30 Front Squats 35/25kg 30 sumo deadlift high pulls 35/25kg 10 handstand push ups 20 Front Squats 35/25kg 20 sumo deadlift high pulls 35/25kg 10...

21/12/12

CrossFit Total 1 RM Back squat 1 RM Shoulder Press 1 RM dead lift