CROSSFIT BOLOGNA By Nativa

FOR TIME: 20 Deadlifts 125 kg Run 400m 20 KB swings 32/24 kg Run 400m 20 Overhead Squats 50/35 kg Run 400m 20 Burpees Run 400m 20 C2B Run 400m 20 Box jumps 60/50 cm Run 400m 20 DB Squat Cleans (20 kg each) Run 400m – Time Cap 30′

BARBELL COMPLEX – 20′ TO FIND MAX LOAD: Push Jerk Split Jerk Split jerk Behind the Neck 5′ REST 10′ AMRAP OF: 5 x Wall Cimb 15 x Thruster 40/30 kg 45 x Double Under

GYMNASTIC SKILL – 15′ PRACTICE OF: Muscle Up 5 ROUNDS FOR TIME: 10 x Handstand Push Up 5 x Deadlift 120/80 kg 10 x Toes to Bar 5 x Muscle Up – Time Cap 18

GYMNASTIC SKILL – 15′ PRACTICE OF: Handstand Hold 5′ REST 10′ EMOM: 2 x Snatch @80% 1RM Max Double Under 5′ REST 10′ EMOM: 2 x Clean @80% 1RM Max Bar-jumping Burpee – Your score will be the sum of double unders and burpees completed. – 20 burpee pull up for every failed lift

STRENGTH – FIND YOUR 3RM OF: Back Squat 5′ REST 21-15-9-6 AND 3 REPS FOR TIME OF: Pull Up Box Jump 60/50 cm -Time Cap 10′

15′ RUNNING DRILLS 5′ REST FOR TIME: 1600m Run 30 x Thruster 40/30 kg 30 x Swing 24/16 kg 800m 30 x Thruster 40/30 kg 30 x Swing 24/16 kg 400m 30 x Thruster 40/30 kg 30 x Swing 24/16 kg 200m 30 x Thruster 40/30 kg 30 x Swing 24/16 kg – Time Cap […]

COMPLETE AS MUCH AS POSSIBLE IN 20 MINUTES OF: 10 Pull up 20 Push up 30 Squat 15 Pull up 30 Push up 45 Squat 20 Pull up 40 Push up 60 Squat 25 Pull up 50 Push up 75 Squat 30 Pull up 60 Push up 90 Squat

WEIGHTLIFTING – 20′ TO FIND YOUR 1RM OF: Snatch 5′ REST 21-15 AND 9 REPS FOR TIME OF: Overhead Squat 60/40 kg L-arm KB Snatch 24/16 kg R-arm KB Snatch 24/16 kg -Time Cap 12′

GYMNASTIC SKILL – 15′ PRACTICE: Rope Climb, any style 3 ROUNDS AS MANY REPS AS POSSIBLE OF: 1′ Rope Climb 1′ Clapping Push Up 1′ Power Clean 60/40 kg 1′ Shoulder to Overhead 60/40 kg 1′ Calories Row 1′ REST

10′ EMOM: 2 x Snatch 75% Max Rings Dip 5′ REST 10′ EMOM: 2 x DEADLIFT 80% Max Wall Ball 9/6 kg – Your score will be the sum of rings dip and wall ball completed