5 rounds for time 15 Power snatch 40/25Kg 20 Push ups 250 mt row

“Potato Chips” 20 Power Clean 40 Box Jumps 20 Push Jerks 40 Burpees 20 Thrusters 40 Wall Ball 20 Pull Ups

Forza – Back Squat 3 x 1 Metcon – Amrap 20′ of 5 toe to bar 10 db push press @ 20/15kg 10 db squat 20 double unders (or 40 single unders)

Skills: Snatch Skill Transfer Snatch Balance Metcon 3 Rounds for time 500 mt rowing 12 Deadlift @ bodyweight 21 Kb Swings @ 32/24 kg

Push Press 3-3-3-3-3 200 mt run 5 x rounds of: 10 pull ups 20 push ups 30 squats 200 mt run

Skill: Clean & Jerk 5 Rounds for time 15 Db Snatch Left arm 15/10kg 30 Sit Ups 15 Db Snatch right arm 15/10kg 30 mt walking lunges

Rest day

Deadlift 3-3-3 Metcon 1K rowing + 4 rounds of: 15 Hang squat clean 50/35 Kg 15 Ring Dips

Metcon: Amrap 6′ 7 Pull ups 14 Push ups h/o 3′ Rest Amrap 6′ 5 Power Snatch 40/30 kg 10 SDHP 40/30 kg 3′ Rest Amrap 6′ 6 Burpees 12 KB Swings 24/16 Kg

Wendler’s 5/3/1 program week 2: Back Squat 3-3-3 Metcon: 5 Rounds for time of: 20 Wall Balls 9/6Kg 400 mt rowing 20 Box jumps 60/50 cm

Skills: WOW (work on your weakness) ”YAY Tabata!!!!” Squat with plate 20/10kg Push Ups Hang Power Clean 50/30 Kg Sit Ups Barbell Lateral jumps

Every 2′ x 7 rounds do 2 Power Clean for load Metcon For time do: 15 Clean & jerk 60/40 Kg 30 Pull ups 12 Clean & jerk 60/40 Kg 24 Pull ups 9 Clean & jerk 60/40 Kg 18 Pull ups

CrossFitter of the week ”Jack the Mass”, here with coach M.C. “Whitten” Five rounds for time of: 22 Kettlebell swings, 2 pood 22 Box jump, 24 inch box Run 480 meters 22 Burpees 22 Wall ball shots, 20 pound ball

Skill – Muscle Up Intervals – 4 x 300m row / 1’30″ rec Metcon – Amrap 15′ 2 deadlift @ 120kg 4 muscle ups 8 swing @ 32kg

Press 2-2-2-2-2 “The Chief” 5 rounds x 3 min amrap / rec. 1′ 3 Power Clean 60/45kg 6 Push Ups 9 Squat

Skills: Double Unders Handstand push ups 10 Rounds for time of: 3 thrusters 60/40kg 7 wall ball 9/6kg 40 mt shuttle run with ”barbell hop”

Back squat 5-5-5 5 Rft 12 Push Press 50/35Kg 20 Box Jumps 60/45 cm

Skills: Split jerk Every 2′ x 8 rounds do: 5 Pull ups 10 KB swings 32/24 Kg 150 mt Row

Rest Day

Intervals 8 x 30″ max effort run / 1′ rest Benchmark Girl “Helen”

“The friday’s duty” 30 Deadlift Body Weight 60 Push ups 30 Box jumps 60 DB Snatch 20/15 Kg 30 Sumo deadlift highpulls 40/30 Kg 60 Lateral jumps 30 Pull ups 60 Walking DB Lunges

Weighted pull ups 3-3-3-3-3-3 Metcon: 20/18/16/14/12/10/8/6/4/2 Burpees each round, do 5 Power Snatch @ 50/30 Kg

Team training A coppie Amrap 5′ 5 Power Clean 50/30 Kg 3′ Rest Amrap 5′ 7 Wall Ball 9/6 Kg 3′ Rest Amrap 5′ 9 KB Swings 32/24 Kg

Push Press 3-3-3-3-3 5 Rounds for time of: 250 mt rowing 12 Deadlift 50/30Kg 9 Hang pwr clean 50/30Kg 6 Push press 50/30Kg