Snatch 1RM ”Runnin’ Cindy” Amrap 20′ 5 pull ups 10 push ups 15 squats Every 3 rounds do 4 x 10mt shuttle every change of direction do one burpee broad jump Burpee broad jump:

Rest day

In 20′ do: Amrap 15′ 300 mt Run 9 Chest to bar pull ups 15 Push press 40 Kg Then 5′ to establish 1 RM Front Squat

Oly Lift: Clean 1 RM then 3 Rounds for time of: 20 Overhead Squats 40/25 Kg 30 Push ups h/o 40 Kb swings 24/16 Kg 30 Box jumps 20 Plate sit ups 20/10 Kg

12′ to complete: 21/15/9 burpee pull ups sumo deadlift high pull 40/25 Kg at 12′ do: 12 floor to overhead anyhow 60/40 Kg 24 air squat

Deadlift 1-1-1-1-1 ”28th MC” 3 rounds for time 28 (14 dx+ 14 sx) DB snatch 20/15 Kg 28 Nose breacker 9/6 Kg 28 O/H Lunges 25/15 Kg

Dal 15 marzo una prova a settimana per sei settimane…SIETE PRONTI? ecco il link con le prime info: http://games.crossfit.com/blog/2011/01/crossfit-games-open,1012/

tabata squat rest 2′ amrap 8′ ladder kb swings 1-2-3-4… kte 2-4-6-8… rest 2′ amrap 8′ ladder Pwr Clean 1-2-3-4… Box jumps 2-4-6-8… rest 2′ tabata   push ups

Thrusters 2-2-2-2-2 7 Rounds for time 7 Thrusters 40/25kg 7 Burpees 7 pull ups

1 mile row 1 mile run (vest 10Kg) 1 mile row 1 mile run (vest 10kg) 1 mile row

Rest day

Back Squat 3-3-3-3-3 3 Rounds for time of: 25 Calories  rowing 20 power clean 50/30 kg 15 back squat 50/30Kg 10 sumo deadlift high pull  50/30 kg 5 push press 50/30 kg

Nik ” 4 mesi” Snatch 5-5-5-5-5 Amrap 12′ 12 Push jerks 50/30 Kg 12 Pull ups 12 Lateral jumps 12 Med Ball Clean 9/6 Kg

In 20′ 2 km rowing e nel tempo rimanente amrap: 7 Deadlift BW 21 KB swings 32/24 Kg 14 Ring dips

Shoulder Press 2-2-2-2-2 ”Test 2” 2′ Pull ups 2′ Rest 2′ Sumo Deadlift High Pull @ KB 32/24kg 2′ Rest 2′ Push Ups H/O 2′ Rest 2′ Wall Ball 9/6 Kg 2′ Rest 2′ Burpee Box Jumps

Skills: Clean Met-con: 4 Rounds for time: 1  Power Clean 3 Hang Power Clean 5 Hang Squat Clean 25 KB Goblet Squat Coach Fede: 9’42” BB 70Kg,  KB 24 Kg

Rest day

15′ Weakness For time 20 / 18 / 16 / 14 / 12 / 10 Box Jumps 60/50 cm KB swings 32/24 kg BB Push Press 50/30 kg

Alcune idee per mangiare ”Pulito” Ecco il link: http://paleodietlifestyle.com/paleo-diet-recipes/

Storia dei Games: http://games.crossfit.com/about/ Videos: CrossFit Games Finals Highlights 2010 CrossFit Games Regionals 2010

Deadlift 3-3-2-2-1-1 Amrap 15′ 250 mt rowing 25 push ups Elite Crossfitters scores: Josh Everett 9 rounds + 129 meters, Rob Miller 8 rounds + 20 push-up, Kristan Clever 8 rounds, Kevin Montoya 7 rounds + 19 push-up,Michael Giardina 7 + 241 meter.

Skills: Knee 2 ElbowRing DipsHand Stand HoldMetcon: “Dirty Hundred”20 Thrusters @ 40/25kg20 KB Swing @ 32/24kg20 Wall ball @ 9/6kg20 Overhead Squat @ 40/25kg20 Pull Ups* 4 bupees ogni minuto

Push Press 4-4-4-4 ”Power Chris” 3 RFT 500 mt rowing 12 Power Cleans 60/40 Kg 21 Box Jumps 60/50 cm

Front squat 5-5-5 3 RFT 6 Deadlifts BW 30 Double unders 15 Pull ups 15 Rings push ups

Push Jerk 5-5-3-3 ”wall balls & climbs” 100 sit ups 3 rounds of: 30 kb sdhp 32/24 kg 30 wall ball 9/6 Kg 3 wall climbs

“Rankel” Complete as many rounds as possible in 20 minutes of:225 pound Deadlift, 6 reps7 Burpee pull-ups10 Kettlebell swings, 2 poodRun 200 meters

Warm up:in groups of 3, do 5 tire flips and then do sit ups. perform 30 tire flips.then2 min amrap power clean @ 40/25kg2 min rest12 min amrap of 12 sdlhp @ 40/25kg 12 pull ups 12 calories row 12 push ups2 min rest2 min amrap power clean @ 40/25kg

Forza: Push Press 4 x 4 Metcon: 5 rounds x 5 Toe to bar 10 DBs Thrusters 15 KBs Swing 40 m shuttle run, do a push ups after each line