Three/Four Sets: 1 Cluster* + 2-3 Thrusters *Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters. – Find Mediuam Heavy reps Rest as needed Then… “Fran” Rounds of 21, 15, and 9 reps of: 43/29 Kg Thrusters Pull-Ups Motivation. Pensa, credi, sogna e […]

A. Every 2 minutes, for 12 minutes (6 sets): Front Squat x 3 reps *Sets 1-2 = 3 reps @ 65-70% *Sets 3-4 = 3 reps @ 75-80% *Sets 5-6 = 3 reps @ 80-85% B. Five rounds for time of: 25 Deadlift 40/25 Kg 16 Chest-to-Bar Pull-Ups 9 Handstand Push-Ups Motivation. Soltanto una cosa […]

Four sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Pull Ups 60 seconds of Strict Handstand Push-Ups 60 seconds of Burpees Rest 3 minutes Motivation. Qualunque sfida, qualunque evento negativo, qualunque tipo di pressione… Hanno sempre rappresentato un’occasione di crescita per me […]

B. Every 2 minutes, for 12 minutes (6 sets): Split Jerk x 2 reps *Sets 1-2 = @ 75% *Sets 3-4 = @ 80% *Sets 5-6 = @ 85% B. “CrossFit Games Open Event 20.1” Ten rounds for time of: 8 Ground to Overhead (43/29 Kg) 10 Bar-Facing Burpees Time cap: 15 minutes Motivation. “Si […]

A. Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 10X0 Go heavy the final steps should not be performed without struggle. B. Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 1 minute Complete as many rounds and reps […]

A. Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 2 reps @ 65-70% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean + Clean @ 75-85% of 1-RM Clean B. Every 4 minutes, for 16 minutes (4 sets) for times of: 20 Box […]

A. Every 2 minute, for 10 minutes (5 sets): Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6 minutes (2 sets): Push Press x […]

A. Three sets of: Bench Press x 10 reps @ 75% Rest 2 minutes   B. For time: 40 Toes to Bar 30 Burpee Box Jump-Overs (60/50) 10 Thruster 60/40 kg Motivation. “Se qualcosa è realmente importante dovresti comunque provarci, anche se le probabilità di fallire sono molto alte.” – Elon Musk 

A. Every 2 minutes, for 12 minutes (6 sets): Power Clean + Hang Clean + Jerk Build to today’s heaviest set. C For time: 10 Bar Muscle-Ups – 22 Chest to Bar 20 Strict Handstand Push-Ups 30 Back Racked Walking Lunge Steps (60/40 Kg) 20 Strict Handstand Push-Ups 10 Bar Muscle-Ups – 22 Chest to […]

In of Team of 2 – With a running clock…: In 6 minutes find 1RM Clean&Jerk (each athlete)   Rest 4 minutes (and set barbell for deadlift)   and then AMRAP 20”: 20 Handstand Push Ups 30 Burpees Box Jump 20 Deadlifts 100/70 Kg 30 Pull-Ups Score is the total of kg + total of reps. […]