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Athlete Date Sort Location Workout Name Description Results
Rob Seravalle 01/23/2018 CrossFit Albalonga Conditioning For Time:
21 15 9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)		 16m 18s
Performed as RX
Rob Seravalle 01/22/2018 CrossFit Albalonga Snatch primer On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%		 34 kgs
Performed as RX
Rob Seravalle 01/22/2018 CrossFit Albalonga Snatch 1 Low Hang Squat Snatch + 1 Squat Snatch
32 @ 72%
22 @ 77%
22 @ 82%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.		 34 kgs
Performed as RX
Rob Seravalle 01/22/2018 CrossFit Albalonga Conditioning 4 Rounds:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (60/40)		 17m 54s
Workout Scaled
Rob Seravalle 01/19/2018 CrossFit Albalonga Power snatch On the Minute x 12 (3 Rounds)
Minute 1 3 Power Snatches @ 74%
Minute 2 2 Power Snatches @ 78%
Minute 3 1 Power Snatch @ 82%
Minute 4 Rest		 40 - 45 - 50 kgs
Performed as RX
Rob Seravalle 01/19/2018 CrossFit Albalonga Conditioning AMRAP 13:
70 Dumbbell Snatches (22.5/15)
60 Wallballs (9/6)
50 Calorie Row
40 Kipping Handstand Push-ups		 1 rounds 212 reps
Performed as RX
Rob Seravalle 01/16/2018 CrossFit Albalonga Conditioning 4 Rounds:
21/15 Calorie Row
15 Toes to Bar
7 Clean and Jerks (155/105)
 16m 45s
Performed as RX
Rob Seravalle 01/15/2018 CrossFit Albalonga Conditioning 3 Rounds:
63 Air Squats
42 Calorie Row
21 Kipping Handstand Push-ups		 20m 20s
Performed as RX
Rob Seravalle 01/09/2018 CrossFit Albalonga Conditioning 5 Rounds of:
AMRAP 4:
30/20 Calorie Row
80/60 Double Unders
AMRAP 10 Meter Shuttles Sprints
rest 4 minutes between rounds		 94 reps
Performed as RX
Rob Seravalle 01/08/2018 CrossFit Albalonga Conditioning 7 Rounds:
10 Hang Squat Snatches (95/65)
30 Double Unders
 14m 50s
Workout Scaled
Rob Seravalle 01/08/2018 CrossFit Albalonga Conditioning AMRAP 5:00
Barbell Facing Burpees
On the Minute: 3 Power Cleans (255/170)		 28 reps
Workout Scaled
Rob Seravalle 01/08/2018 CrossFit Albalonga Conditioning AMRAP 5:00
Barbell Facing Burpees
On the Minute: 3 Power Cleans (255/170)		 28 reps
Workout Scaled