Amrap 20' muscle ups handstand push ups box jumps & over @ 60/50 cm ADV 4-8-12 reps INT 3-6-9 reps BEG 2-4-8 reps

Start @ min 0 5 rounds of 20 cal row 20 kb swings @ 24/16 kg ::: time cap 15 min ::: Start @ min 20 5 rounds of 20 power cleans @ 40/30 kg 20 wall balls @ 9/6 kg ::: time cap 15 min :::

From CrossFit.com, 10 ott 2015, 5 rounds of 10 deadlifts @ 100/70 kg 10 power snatches @ 35/25 kg 10 hspu 10 power snatches @ 35/25 kg   demo video here

Work up to heavy load of the complex 1 power clean + 1 hang power clean + 1 hang squat clean + 1 squat clean   compare to 16/giu/2015

"Jackie 2.0" 2k row 100 db thrusters @ 20/15 kg 60 burpee pull ups teams of 2

For Time 10/1 power clean 1/10 push jerk rx: 60/40 kg  

Amrap 25' - team 2x 100 double unders 80 kb swings @ 24/16 kg 60 wall balls @ 9/6 kg 40 pull ups  

5 ROUNDS Amrap 4 min of 4 hang power cleans @ 70/45 kg 8 push ups 12 air squats ::: 1 min rest :::     DOMANI (sabato 21) NO CLASSE delle 11. siamo tutti e tre a Milano per corso L1. ci scusiamo per il disagio.

On The Minute x 24 min, min 1 - 18/15 cal row (assault bike/skierg) min 2 - 12 alt db snatches @ 25/17,5 kg min 3 - 6 burpee box jumps

Ladder 10/1 Front Squat @ 60/40 kg KB Swings @ 32/24 kg Ring Dips