AVVISO: Controllate la sezione avvisi per l'orario di domani 8 dicembre 2016   ''Power snatch Chief'' 3' on + 1' off 3 power snatch 50/35 kg 6 push ups 9 air squats 5 rounds

emom 10' 5 power clean ahap across rest 5' amrap 10' 3 bar muscle ups 10 hang power cleans 60/40 kg   :::CONTROLLATE LA SEZIONE AVVISI:::

Amrap 20' 30 double unders devil press + 1 wall balls + 2  

Amrap 9' Ladder 1/2/3/... Power Clean @ 70/45 kg Toes To Bar ::: rest 4 min ::: Amrap 9' Ladder 2/4/6/... Deadlift @ 70/45 kg Box Jumps R   :::::::::::::::::::::::::::::::: Stasera, NO classe ore 20

"Nate" Amrap 20' 2 muscle ups 4 hand stand push up 8 KB swings @ 32/24 kg   ::::::::::::::::::::::: AVVISO !!! domani (venerdì 2 dic) ultima classe ore 19. NO CLASSE ORE 20 !!! SABATO MATTINA - BOX CHIUSO  

Start @ min 0'00" 20 - 15 - 10 - 5 power snatch @ 40/30 kg burpee lat jump Start @ min 12'00" 20 - 15 - 10 - 5 calories burpee touch  

Amrap 30' 2 rounds "Cindy" + 1 round "D.T."  

"CrossFit Total" Back Squat 1 - 1 - 1 Press 1 - 1 - 1 Deadlift 1 - 1 - 1 (compare to 27/set)

5 rounds In 4 minutes, 400m row/run/skierg/assault bike + amrap 8 alt db snatch @ 30/20 kg 2 strict muscle ups ::: rest 2 min btw rounds :::  

Deadlift – Week 8 (Deload) 40% x 5 reps 50% x 5 reps 60% x 5 reps ::: ::: ::: ::: ::: ::: Amrap 15' 5 deadlifts 125/85 13 push ups 9 box jumps