Α. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Back Squat 4 reps @87-92% 1RM B. Rx “2008 CrossFit Games Finale” For time: 30 Squat Clean to Overhead (70/45 Kg) Scaled For time: 30 Squat Clean to Overhead (60/35 Kg) Basic For time: 30 Squat Clean to Overhead (40/25 Kg) Motivation. Niente è davvero […]

Α. Every 2 minutes, for 16 minutes (8 sets) of: Squat Snatch + Overhead Squat *Sets 1-3 – 82-87% *Sets 4-6 – 87-92% *Sets 7-8 – 92-95% B. Rx Three rounds for time of: 400 Meter Run or 500m Row or 160 Double Unders 20 Pull-Ups 10 Burpee Box Jump-Overs (60/50 cm) Scaled Three rounds […]

Α. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Deadlift 4 reps @87-92% 1RM B. Rx Every 4 minutes, for 16 minutes (4 sets) for max calories of: 90 Seconds of max cal Assault Bike or max reps KTB Goblet Squat 24/16 Kg 60 Double-Unders Scaled Every 4 minutes, for 16 minutes (4 sets) […]

Α. Rx Complete as many rounds and reps as possible in 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… Complete as many rounds and reps as possible in 8 […]

Α. Every 2.30  minutes, for 12.30 minutes (5 sets) of: 3 reps Shoulder Press +4 reps Push Press+5 reps Push Jerk+6 Split Jerk (unbroken from the ground) @65/75% 1RM Push Press B. Rx For time: 1000 Meter Row or 800m run or 25 Burpees box jump over 50 Pull-Ups 25 Hang Squat Cleans (50/35 Kg) […]

Α. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Deadlift 4 reps @85-90% 1RM B. Rx Every 8 minutes, for 32 minutes (4 sets) for times: 500 Meter Row 400 Meter Run 30 Wall Ball Shots (9/6 Kg) Scaled Every 8 minutes, for 32 minutes (4 sets) for times: 450 Meter Row 350 Meter […]

Α. Every 2 minutes, for 16 minutes (8 sets) of: Squat Clean + Squat Clean + Jerk *Sets 1-3 – 80-85% *Sets 4-6 – 85-90% *Sets 7-8 – 90-93% Rx “Fran Sandwich” For time: 1000 Meter Row or 800m run or 25 Burpees box jump over or 300 Double Unders immediately followed by… Rounds of […]

Α. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Back Squat 4 reps @85-90% 1RM B. Rx Complete as many rounds and reps as possible in 12 minutes of: 6 Strict Handstand Push-Ups 9 Ring Dips 12 Toes to Bar Scaled Complete as many rounds and reps as possible in 12 minutes of: 9 […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Squat Snatch + Squat Snatch *Sets 1-3 – 80-85% *Sets 4-6 – 85-90% *Sets 7-8 – 90-93% B. Rx Every 90 seconds, for 24 minutes (4 sets of each): Station 1 – 20 Double-Unders + 10 Deadlifts (120/82 Kg) Station 2 – 15/10 Calories of […]

Α. Rx “Pink Ribbon” Complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Walking Lunges with Farmer’s Carry (22.5/15 Kg 2xDBs) or 60 single DB 20 Dumbbell Floor Presses (22.5/15 Kg 2xDBs) or 40 single DB 10 Devil’s Presses (22.5/15 Kg 2xDBs) or 20 Single DB Scaled Complete […]