WOD 18.09.15
C&J
1-1-1-1-1 @ 90 %
12 minute time cap
1 Push press 50/30kg
2 T2B
3 Squats
Add 1 rep to all movements each successive round, continue until failure or time elapses
WOD 17.09.15
/0 Commenti/in Wod /da CrossFit LecceFront Squat
3-3-3 @ 85 %
10′ AMRAP
5 Deadlifts 60/40kg
10 Ring dips
WOD 16.09.15
/0 Commenti/in Wod /da CrossFit LecceSnatch
3-3-3-3-3 @ 80%
Skill
Double unders
21-15-9
Overhead plate lunges
V ups
WOD 15.09.15
/0 Commenti/in Wod /da CrossFit LecceBack squat
4-4-4-4-4 @ 75%
For time
10-9-8…1
Thrusters 40/20kg
KB swings 24/16kg
WOD 14.09.15
/0 Commenti/in Wod /da CrossFit LeccePush Press
1 RM
3 ROUNDS
rest as needed
Max reps Push up
Max reps Pull up
10′ AMRAP
10 Burpees
10 Wall ball 9/6kg
WOD 12.09.15
/0 Commenti/in Wod /da CrossFit LecceBench press
3-3-3-3-3 @ 80%
10′ EMOM
5 Cleans (60kg /40kg)
Double-unders
Athlete will complete 5 Cleans at the beginning of each minute and use any remaining time to complete as many Double-unders as possible. Score is total Double-unders.
7′ EMOM
2x Deadlift (60kg/40kg)
2x Hang power clean
2x Push press
WOD 11.09.15
/0 Commenti/in Wod /da CrossFit LecceDeadlift
1-1-1-1-1 @ 90%
4 RFT
12 Front squat
9 Pull ups
6 Box jumps
3 Burpees
WOD 10.09.15
/0 Commenti/in Wod /da CrossFit LecceClean & jerk
3-3-3 @ 85%
7 RFT
10 T2b
10 KB swings
10 Push ups
WOD 09.09.15
/0 Commenti/in Wod /da CrossFit LecceFront squat
3-3-3 @ 80%
10′ AMRAP
10 Handstand push ups
15 Deadlift
WOD 08.09.15
/0 Commenti/in Wod /da CrossFit LecceSnatch
4-4-4-4-4 @ 75 %
5 RFT
Buy in 100 D.U.
10 Shoulder press
5 Burpees
Cash out 100 D.U.
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