Venerdì 30.9.22
5 Rounds
4:00 ON | 2:00 OFF
20/15 Cals
20 Box Jumps Over
Max DB Snatch in the remaining time
Giovedì 29.9.22
/0 Commenti/in Wod /da CrossFit LecceAMRAP 16:00 Ladder +1
6 Cals Echo Bike
6 DB Thrusters 2×20/15
6 TTB
2 Wall Walks
Mercoledi 28.9.22
/0 Commenti/in Wod /da CrossFit Lecce4 x 3:00 ON | 1:00 OFF
48 Double Unders
8 HSPU
Max Burpee Ring Muscle-ups
30” ON | 30” OFF
Complete 70-100 AB Mat Sit-ups
Martedì 27.9.22
/0 Commenti/in Wod /da CrossFit LecceEvery 1:30 x 8 Sets
1 Hang Power Snatch + 1 Power Snatch D&G
Use the heaviest weight you can for each set
Every 1:30 x 6 Sets
2-4 Front Squats tempo 20X1
Use the heaviest weight you can for each set
3 Sets
10 BB Bent Over Rows
10 BB Curls
Rest 1:30
Lunedì 26.9.22
/0 Commenti/in Wod /da CrossFit LecceFT
800m Run
12 Hang Squat Cleans 60/40
27 Pull-ups
Rest 1:00
600m Run
12 Hang Squat Cleans
21 Pull-ups
Rest 1:00
400m Run
12 Hang Squat Cleans
15 Pull-ups
Sabato 24.9.22
/0 Commenti/in Wod /da CrossFit LecceEvery 3:00 x 5 Sets
2 Below Knee Hang Snatches + 1 Snatch w/ 3” pause bottom position T&G
Every 40” x 12 Sets
2 Back Squat
Venerdì 23.9.22
/0 Commenti/in Wod /da CrossFit Lecce5 x 2:00 ON | 1:00 OFF
200/150m Run
Max DB Shouldering
3-4 Sets
4-6 Weighted Strict Pull-ups w/ DB
15-20 Narrow Grip Tricep Push Ups
Rest 2:00
Giovedì 22.9.22
/0 Commenti/in Wod /da CrossFit LeccePartner Wod
AMRAP 18:00
20 Burpee Box Jumps
20 Toes To Bars
20 Deadlifts 100/70
Mercoledì 21.9.22
/0 Commenti/in Wod /da CrossFit LecceFor time
80 Double Unders
60 Wall-Ball
40 DB STOH
20 HSPU
Martedì 20.9.22
/0 Commenti/in Wod /da CrossFit Lecce15:00 AMRAP
10 Hang Power Cleans
10 Front Rack Lunges
14 C2B Ladder (+2 Reps each round)
Rx:60/40
Master: 50/35
Scaled: 40/30 | Strict Banded Pull-ups o Pull-ups
3×30 alt. KB/DB Russian Twists
Rest 1:00
INTERESTING LINKS
Bellow are some interesting links for you! Enjoy your stay :)