#24Ott20

crossfit/ Ottobre 23, 2020

*B* SKILL 15′ HSPU*C* WORK CAPACITY HERO “NATE” AMRAP 20′ 2 MUSCLE UP o 4 C2B 4 HSPU 8 KB A. SWING @24/16

#23Ott20

crossfit/ Ottobre 22, 2020

*B* SKILLs 15′ KIPPING PULL UP – TOES to BAR*C* WORK CAPACITY On 4:00 x 7 ROUND 15 GLOBET SQUAT 12 Alt. DB SNATCH 15 Lat. JUMP over DB

#22Ott20

crossfit/ Ottobre 21, 2020

*B* STRENGTH 15′ STRICT PRESS 5 REP 3 REP 3 REP 3 REP Find your 1RM of STRICT PRESS *C* SKILL 10′ PISTOL*D* WORK CAPACITY 10′ 3 x ROUND 10 PISTOL (any style) 10 REVERSE BURPEEs 40 JUMPING JACK

#21Ott20

crossfit/ Ottobre 20, 2020

*B* METABOLIC CONDITION 12′ For Time 300mt RUN 21 WALL BALL @9/6 300mt RUN 15 WALL BALL 300mt RUN 9 WALL BALL *C* SKILLs 12′ DOUBLE UNDERs – KIPPING*D* WORK CAPACITY AMRAP 8′ 8 BURPEEs PULL UP 20 DU o 50 SU 10 BOX JUMP over

#20Ott20

crossfit/ Ottobre 19, 2020

*B* BARBELL MOBILITY 10′ SQUAT CLEAN*C* WEIGHTLIFTING EMOM 8′ 3 SQUAT CLEAN t&g *D* WORK CAPACITY Every 4′ x 4 ROUND 10 FRONT SQUAT @50/35 20 PUSH PUSH UP 30 V-Ups

#19Ott20

crossfit/ Ottobre 18, 2020

*B* STRENGTH 20′ DEADLIFT 5 REP 3 REP 3 REP 3 REP Find your 1RM of DEADLIFT *C* SKILL 5′ DB SNATCH*D* WORK CAPACITY 12′ 2 x ROUND 20 DB SNATCH @22,5/15 300mt RUN

#17Ott20

crossfit/ Ottobre 16, 2020

*B* WORK CAPACITY “FILTHY FIFTY” For Time 50 BOX JUMP 50 JUMPING PULL UP 50 KB A. SWING @24/16 50 WALKING LUNGEs 50 KNEE to ELBOW 50 PUSH PRESS @Empty BB 50 BACK EXTENSION 50 WALL BALL 50 BURPEES 50 DU o 150 SU

#16Ott20

crossfit/ Ottobre 15, 2020

*B* BARBELL MOBILITY 10′ SQUAT CLEAN*C* WEIGHTLIFTING 8′ Find your 3RM of CLEAN High Pull *D* WORK CAPACITY 3′ ON – 2′ OFF x 3 ROUND 1 MACHO MAN @60/40 7 BURPEEs Over BB 15 HOLLOW ROCK *MACHO MAN: 3 POWER CLEAN 3 FRONT SQUAT 3 PUSH JERK

#15Ott20

crossfit/ Ottobre 14, 2020

*B* STRENGTH 20′ Single DB BENT ROW 10/10 x 4 RND Single DB CURL 10/10 x 4 RND *C* WORK CAPACITY AMRAP 10‘ 5/5 Single DB STOH @22,5/15 15 V-Ups 20 PISTOL o SQUAT JUMP

#14Ott20

crossfit/ Ottobre 13, 2020

*B* SKILLs 10′ KIPPING PULL UP*C* METABOLIC CONDITION 15′ 5-10-15-10-5 BIKE 7-14-21-14-7 ROW *every step perform 10 Pull Up*D* WORK CAPACITY 15′ 3 x ROUND 15 WALL BALL @9/6 30 DU o 75 SU 15 KB RUSSIAN SWING @32/20