Gianluca

Skill: Double unders

EMOM 21′ of:

Min 1: 6 Power clean 70/45 kg + 6 burpees over the BB
Min 2: 5 Davil presses 2×22.5/15 kg + 5 box jumps
Min 3: 20 Double unders + 10 pull ups

Gianluca

In 20′ find your NEW 3RM of Back Squat
then…
9 x 40″on – 20″off
A) high box jumps
B) Hollow rock hold
C) Plank with elbows on medball (move forth and back)

Gianluca

skill: Double unders (15′)
then…
CrossFit.com wod 10/10/2018
HERO WOD
“Dork”
6 Rounds for time of:
60 double unders
30 american swings 24/16kg
15 burpees
(TC 20′)

Note:
wod in onore di Michael Kennedy vigile del fuoco 33enne di Boston, morto durante un intervento estremo nel marzo 2014.

Gianluca

Fall series throwdown quaifier WOD 1
with a time 12′ perform
27/21/15
double kb thrusters 2×16/12 kg
burpees box jumps and over
then… in the remaining time MAX kb thrusters
rest 2′ then…
amrap 12′ of
27/21/15
burpees h/r
DB front squats 25/15

Gianluca

every 2′ for 14′ (7 sets) – 3 back squats @85% of your 3RM
then…
3×10 kb/db bulgarian squats per side (no rest betweensets) heavier then last week
then…
tabata of
a) broad jumps
b) hollow rock hold

Gianluca

2 rounds of:
Amrap 5′ of:
30 lunges
20 burpees box jumps
rest 2′
Amrap 5′ of:
30 medball cleans
15 wall balls

Gianluca

in team of 2:
every 75″ x 12 rounds perform
1 POWER CLEAN + 1 PUSH PRESS + 1 PUSH JERK complex (climbing up with weights) One work and the other rest.

REST 2′ then…

AMRAP 2′ of
MAX bar facing burpees synchro

Gianluca

In team of 3
A) in 10′ max cal rower (switch every 15/12 cals). Put max effort in it!
B) in 10′ max mt run with sandbag/slambal. Switch every 200 mt run. When one runs, the others perform max burpees (no synchro)
C) in 10′ max cal bike (switch every 12/10 cals). Put max effort in it!
D) amrap 10′ of: 15/12 cal rower + 10/8 burpees over the rower. switch every round. When one works the others rest

Gianluca

Amrap 8′ of:
6 power snatch 60/40kg
12 air squats
6 Toes to bar
rest 4′
Amrap 8′ of:
5 pull ups
10 push ups h/r
15 air squats