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17-10-2019 Weekly Special: Perform 1 RM Snatch (TC20 Min) Weightlifting Snatch (Weekly Special: Perform 1 RM Snatch (TC20 Min)) Metcon Metcon (Time) For Time 100 DU 75 Thruster 50 Burpees over the Bar 25 C2B Pullups RX: 40/30 Kg

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16-10-2019 Weekly Special: Perform 1 RM Snatch (TC20 Min) Weightlifting Snatch (Weekly Special: Perform 1 RM Snatch (TC20 Min)) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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15-10-2019 Weekly Special: Perform 1 RM Snatch (TC20 Min) Weightlifting Snatch (Weekly Special: Perform 1 RM Snatch (TC20 Min)) Metcon Metcon (Time) For Time 100 Goblet Squats Every min. 10 Push ups RX: 32/24 Kg

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14-10-2019 Weekly Special: Perform 1 RM Snatch (TC20 Min) Weightlifting Snatch (Weekly Special: Perform 1 RM Snatch (TC20 Min)) Metcon Metcon (Time) 3 Rounds for Time 50 Mountain Climbers 40 Tuck Jumps 30 DB Overhead Lunges (One DB) 22,5/15 Kg 20 Pull ups

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11-10-2019 Weekly Special: Core Core Weekly Special: Core (Max reps) Metcon Metcon (Weight) AMRAP AMRAP 6 12 Pull ups 12 Thruster Rest 2 Min. AMRAP 4 9 Push ups 9 SDHP Rest 2 Min. AMRAP 2 6 Burpee over Bar 6 Deadlift RX: 40/30 Kg

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10-10-2019 Weekly Special: Core Core Weekly Special: Core (Max reps) Metcon Metcon (Time) Teams of 2 Buy in: 40 DB Box step ups 4000m Bike 2000m Row Cash out: 40 DB Box step ups One work one rest TC: 20 Min.

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09-10-2019 Weekly Special: Core Core Weekly Special: Core (Max reps) Metcon Metcon (AMRAP – Reps) 3x E4MOM 10 Burpee Boxjump over 10 HSPU 10 DB Clusters 15/10 Kg AMRAP DU in Remaining Time Rest 1 Min. between Rounds

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07-10-2019 Weekly Special: Core Core Weekly Special: Core (Max reps) Metcon Metcon (AMRAP – Rounds) DT Load Every 4 Min. 3 Rounds of: 12 DL 9 Hang Power Clean 6 Shoulder to overhead R1: 30/20 Kg R2: 40/30 Kg R3: 50/35 Kg R4: 60/40 Kg R5: 70/45 Kg

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04-10-2019 Weekly Special: 1RM Clean&Jerk Weightlifting Clean and Jerk (Weight) Metcon Metcon (Time) Team of 2 50-30-10 Team Barbell-Thruster 20/10 Kg DB Snatches 22,5/15 Kg (Ow,or) Moutain Climbers (Ow, or ) TC: 20 Min