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Athlete Date Sort Location Workout Name Description Results
valerio Moretti 11/12/2018 Kong's Training Back Squats ogni 3 minuti x 2 sets
2 reps@ 100%		 150 kgs
Performed as RX
Valerio Moretti 01/26/2018 CrossFit Albalonga Open test AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups		 0 rounds 280 reps
Performed as RX
Valerio Moretti 01/23/2018 CrossFit Albalonga Ring muscle ups AMRAP 3:
Ring Muscle-Ups
Rest 2:00
AMRAP 2:
Ring Muscle-Ups
Rest 1:00
AMRAP 1:
Ring Muscle-Ups		 34 reps
Performed as RX
Valerio Moretti 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		 0 rounds 210 reps
Performed as RX
Valerio Moretti 01/17/2018 CrossFit Albalonga Barbell cycling AMRAP 4:00:
9 Power Snatches (135/95)
15 Thrusters (135/95)
21 Power Cleans (135/95)
Time remaining: Max Overhead Squats (135/95)		 46 reps
Performed as RX
Valerio Moretti 01/17/2018 CrossFit Albalonga Conditioning 3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (165/110), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (205/145), 4 Burpee Box Jump Overs (30/24)		 92 reps
Performed as RX
Valerio Moretti 01/16/2018 CrossFit Albalonga Ring muscle ups 7 Rounds:
:20 Seconds Max Ring Muscle-ups
:40 Seconds Rest		 30 reps
Performed as RX
Valerio Moretti 01/16/2018 CrossFit Albalonga Conditioning 4 Rounds:
21/15 Calorie Row
15 Toes to Bar
7 Clean and Jerks (155/105)
 12m 34s
Performed as RX
Valerio Moretti 01/10/2018 CrossFit Albalonga Barbell cycling 5 Rounds:
:25 Seconds AMRAP Clean and Jerks (135/95)
Rest :35 Seconds		 27 reps
Performed as RX
Valerio Moretti 01/10/2018 CrossFit Albalonga Deadlift Built to a heavy set of 3 180 kgs
Performed as RX
Valerio Moretti 01/10/2018 CrossFit Albalonga Marston Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees		 7 rounds 0 reps
Performed as RX
Valerio Moretti 01/10/2018 CrossFit Albalonga Deadlift Built to a heavy set of 3 180 kgs
Performed as RX
Valerio Moretti 01/08/2018 CrossFit Albalonga Chest to bar pull-ups For Time:
9-12-15
Unbroken Chest to Bar Pull-Ups
Rest 2:00
For Time:
6-9-12
Unbroken Chest to Bar Pull-Ups		 8m 45s
Performed as RX
Valerio Moretti 01/08/2018 CrossFit Albalonga Conditioning 7 Rounds:
10 Hang Squat Snatches (95/65)
30 Double Unders
 12m 20s
Performed as RX
Valerio Moretti 01/08/2018 CrossFit Albalonga Conditioning AMRAP 5:00
Barbell Facing Burpees
On the Minute: 3 Power Cleans (255/170)		 45 reps
Workout Scaled