WOD 18/01/19

8 intervals of 2 minutes on and 2 minutes off alternating:

A) amrap

8 wall ball 9/6 kg

8 dumbbell snatch 25/15 kg

8 burpees over the dumbbell

 

B) amrap

cal row

WOD 15/01/19

12 minutes emom:

1 Rep of clean starting @ 70% and increasing the weight if form is good every 1/3 sets

 

15 minutes amrap:

5-10-15-20-25-30-35-40…

thrusters 40/30 kg

cal row

 

 

WOD 09/01/19

Perform 1 clean and jerk every 30 seconds for 10 minutes @60%+

 

15 minutes emom:

1st: 10/15 power cleans @40/60% of 1 rm

2nd: 10/20 handstand push ups

3rd: 30/60 double unders

WOD 07/01/19

Happy birthday CrossFit Avezzano wod! Five Years

 

5(years) rounds for time:

365(days) mt row

52(weeks) air squats

12(months)  power snatch 60/40 kg

 

 

 

 

crossfitavezzano.com