Gymnastics
General warm up hollow/arch/beat swings
10min handstand skills work
Regionals obstacle course anyone?
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Candle stick pistols alternating
Handstand shoulder taps (L+R=1)
Weightlifting W5D3
Hang squat snatch below 50% of 1RM
3-3-3-3-3
Note: Quick and snappy, keep it light
5 sets
1 power snatch + 1 snatch balance + 2 overhead squats
5 sets
1 power clean + 1 front squat + 2 jerks
Note: All working sets above 50% 1RM
Firebreathers
”HAVANA”
25min AMRAP
150 double unders
50 push ups
15 power cleans 185/125
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
