21-18-15-12-9-6-3 reps for time of: Power Clean 60/40 Kg Pull ups  

"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock...

Martedì 23 – 7 classi, orario normale   Mercoledì 24 – classe ore 10 – 11 classe ore 11 – 12   Giovedì 25 – chiuso Venerdì 26 – chiuso Sabato 27 – chiuso Domenica 28 – chiuso   Lunedì 29 – 6 classi, orario normale Martedì 30 – 7 classi, orario normale...

Work up on a heavy Clean & Jerk --- Then--- Team of 2 AMRAP 8' Clean & Jerk   per chi non avesse capito ancora cosa sia CrossFit, clicchi qui sotto "Foundations" by Greg Glassman  

In 6 min 1 k row + amrap burpees rec. 3' In 6 min 200 double unders + amrap db snatch rec. 3' In 6 min 50 ttb + amrap medball clean

10 rounds 7 Deadlifts 90/70 13 push ups 10 Box jumps

Lunedì 22 – 6 classi, orario normale Martedì 23 – 7 classi, orario normale   Mercoledì 24 – classe ore 10 – 11 classe ore 11 – 12   Giovedì 25 – chiuso Venerdì 26 – chiuso Sabato 27 – chiuso Domenica 28 – chiuso   Lunedì 29 – 6 classi, orario normale...

Amrap 20' 15 hang power snatch @ 35/25 kg 30 double unders   teams of 2... i go / you go

Option 1 25 min to find 4 RM back squat or Option 2 4 x 1k row, 3 min rest choose what fits best for you and do it 110% !!!

Teams of 2, I go - You go, MAX REPS of 2 min: squat cleans 2 min: push jerks 3 min: squat cleans 3 min: push jerks 4 min: squat cleans 4 min: push jerks RX: 60/40 kg