Find your 1 rep max of Clean & Jerk   ...extra info on the whiteboard !

For Time Double Unders / Wall Balls / Pull Ups 100 - 50 - 25 80 - 40 - 20 60 - 30 - 15 40 - 20 - 10 20 - 10 - 5 ...scaling options @ the box

For Time 200m run 12 push jerks @ 60/40 kg 200m run 11 push jerks 200m run 10 push jerks ... 200m run 3 push jerks

15 rounds x 1 min - amrap 1 squat clean + 2 power clean @ 70 kg 6 push ups 9 air squats 1 min rest team 2x

Open Wod 15.2 - se sei iscritto, puoi farlo oggi oppure lunedì (dipende come stanno le tue mani dopo ieri :-))) ) Classe o' to 3' 2 rounds of 4 thrusters + 4 burpees 3' to 6' 2 rounds of 6 thrusters + 6 burpees 6' to 9' 2 rounds of 8 thrusters + 8 burpees and so...

5 rounds for time of 400m run 12 deadlifts @ 100 kg 18 pull ups   ### : se non hai ancora portato il certificato medico, è giunto il momento.

Skill work: Squat Snatch   Amrap 12' ascending ladder KB swings 32/24 Box jumps and over

"CFPR Total" Front Squat 1 - 1 - 1 Push Press 1 - 1 - 1 Clean 1 - 1 - 1  

As Many Rounds As Possible in 24 min 15 wall balls 12 hang power cleans @ 50/35 kg 9 burpees teams of 2, switch every movement

DOMANI SIAMO CHIUSI PER L1!!! Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock,...