WOD 29.12.17
Push Jerk
5×5 @70%
For Time
160 Air Squat
80 Push Up
40 V Up
WOD 28.12.17
/0 Commenti/in Wod /da CrossFit LecceEMOM for 10 Minutes
1 Misfit Clean Complex 70%+ of 1RM
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk
3 Round
30 Single Arm Push Press 22/15
20 Toes to Bar
10 HSPU
WOD 27.12.17
/0 Commenti/in Wod /da CrossFit LecceBack Squat 5×5 @90% 5RM
For Time
50 Burpees
40 Chest to Bar
30 Deadlift 80/60
20 Muscle up
WOD 23.12.17
/0 Commenti/in Wod /da CrossFit Lecce1 Set: False Grip Pull up Hangs 10 to 30 seconds
4 Set: 3 Ring Pull up at a slow speed (palms facing away from you)
4 Set: 5 Ring Dips (pause at top between reps)
5 Set: 5 Baby Muscle up at a slow speed
10 Round
30 Double Unders
2 Strict Muscle up
WOD 22.12.17
/0 Commenti/in Wod /da CrossFit LecceSquat Clean 4×5 @65-70%
AMRAP 15 Minutes
10 Burpee
10 Wall Ball
10 Alternating Pistols
10 Burpee
10 Wall Ball
20 Alternating Pistols
10 Burpee
10 Wall Ball
30 Alternating Pistols
etc…
WOD 21.12.17
/0 Commenti/in Wod /da CrossFit Lecce4 Round for Time
400m Run
30 Push Press 30/15
20 Jumping Chest to Bar Pull up
WOD 20.12.17
/0 Commenti/in Wod /da CrossFit LecceEMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat
4 Round For Time
12 Box Jump
12 Deadlift 80/60
WOD 12.12.17
/0 Commenti/in Wod /da CrossFit Lecce5 RM Back Squat
3 Round
30 DU
5 MU
30 Dumbbell Snatch
5 Shoulder to Overhead 80/60
WOD 11.12.17
/0 Commenti/in Wod /da CrossFit LecceFind your 1RM “Misfit Clean Complex”
Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk
AMRAP 10 Minutes
15 Burpees
15 Handstand Push-Ups
15 Hang Power Snatch 40/25
WOD 07.12.17
/0 Commenti/in Wod /da CrossFit LecceFind 1RM Push Press
Every 3 Minutes until failure
15 SDHP 40/30
12 Thrusters 40/30
3 Pull Ups
Rest remainder
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