Skill: Squat Pistol

A: amrap 7′

Squat pistol alternato 6 rep

HSPU 4 reps

rest 3′

B:amrap 7′

5 wall ball

10 sit ups con kB

Deadlift (Work up to 1 Rep Max (15mins))

Metcon (Time)

10 Rounds

15 Deadlifts 60/40 Kg
15 Push ups

Forza:
Overhead squat 5-5-5-5-5

skill:
Snatch (full squat)

Emom 10′
2 snatch (full squat)

rest 5′

met-con

3 RFT
5 A.swing 32/24
10 burpees
15 push press 30/25kg

Skill:
split jerk

Upper strenght:
Emom 10′
2 power clean & split jerk

Met-con
AMRAP 12′
5 Power clean & split jerk 60/40
30 Double unders

Vi aspettiamo al Box per passare un pomeriggio spettacolare.
Ingresso gratuito e peova gratuita per tutti coloro che vogliono conoscere il vero CrossFit!
Il Box si trova in via San Bartolomeo 28, all’interno dello Sporting Club ( entrata piscina).

Benchmark workout

“Cindy”

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Warm up and mobility

21-18-15-12-9-6-3 reps for time of:
95-lb. power snatch
Sit-ups
Box jump

cash out

3′ max effort burpees!!!!

Forza:

10′ per cercare 1 RM max di Clean

Emom 10′

1 clean& Jerk 85% del max trovato prima

Met-con

1′ on (30″+30″)  90″ off x10 round

5 Deadlift 75% max

30″ sprint run

Auguri Riccardo

FOR TIME:

25 Burpees

25 Push press 20/40Kg

25 Hang power clean 20/40 Kg

25 Chest to bar / ring row

25 pushup

25 A. Swing 12/16/18

25 Wall Ball 3/5/6 Kg

25 sit up

25 double unders

Forza:

Ring dip

30″ on 30″ off x10 round

A: 7’amrap

10 wall ball shot

10 kipping pull up

rest 3′

B: 7′ AFAP

5 ring dip

8 clean (full squat) & jerk 40/30/25

REST 3′

Cash out

TABATA BURPEES