WOD 09.01.17
CLEAN + FRONT SQUAT + 2 JERK 1RM/85% x 1 12 AMRAP 21 Thruster 40/30 21 Burpees
Pubblicati da CrossFit Lecce
WOD 05.01.17
FRONT SQUAT 3RM/95% x 3/90% x 3 5 x Max Strict Ring Dips Scaled/Band/Box 5 x 1-5 reps 8 Rounds For Time 10 Wall Balls 10 Push ups
WOD 04.01.17
Push Press 3 RM/90% x 3 9 RFT 7 Squat Cleans 60/40 7 Box Jumps
WOD 03.01.17
Power Clean 1 RM For time 50 Overhead Squat 40/30 50 Kb Swings 24/16 50 Burpees
WOD 02.01.17
Power Snatch 1 RM 15′ AMRAP 15 Air Squats 15 Pull ups 15 Push ups
WOD 30.12.16
Push press + push jerk 5×1+2, Across 3 rounds: 10 Snatch 60/40 15 Front squat 60/40 30 Double unders
WOD 29.12.16
10 sets of: 3 Strict muscle up Or 3 to 6 Strict chin up + ME L-sit hold [Hollow Hold] Rest 1 min between sets 2 rounds 24 Sit ups 24 Alternating DB snatch 24 SDHP
WOD 28.12.16
4 rounds: 5 min AMRAP: 10 Burpee 5 Squat clean to thruster No rest between AMRAPs Each round, ascend the ladder below. Ladders: Option 1: 30, 40, 50, 60 Option 2: 20, 30, 40, 50 Option 3: 15, 25, 35, 45
WOD 27.12.16
Deadlift 5RM 21-15-9 Toe to Bar Power snatch 50/30 Static Plank 2xME
WOD 22.12.16
Back Squat 3 RM 23 AMRAP 9 Chest to Bar Pullups 15 Power Cleans 60/40 21 Squats