25.11.16
4 X Max Weighted Dips Scaled/bend/box 4 X 1-5 reps Box Dips with eccentric 10′ AMRAP 10 Burpees 10 Hang Power Snatch 40/30 10 Burpees 10 Thrusters 40/30
Pubblicati da CrossFit Lecce
WOD 24.11.16
Push Press 8 RM For Time 50 Shoulder to Overhead 50/40 40 Box Jumps 30/24 30 American Kettlebell Swings 24/16
WOD 23.11.16
Back Squat 8 RM 5 x Max Muscle Ups Scaled/Band/Jump 5 x Max of Strict Pullups and Dips 10 AMRAP 5 Sumodeadlift Highpull 40/30 10 Double Unders
WOD 22.11.16
Clean + Front Squat + Jerk 1 RM For Time 5,3,1 85% of Todays Max Clean and Jerk 25 Burpees Between Rounds
WOD 21.11.16
Snatch + 2 OHS 1 RM For Time 40 Snatches 40/30 40 Lunges w/ KB 24/16 40 Toes to Bar
WOD 19.11.16
4 x Max Deficit Handstand Pushups Scaled 4 x 1-5 reps Box HSPU or Wall Walks CrossFit Open 11.4 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats 10 Muscle-Ups
WOD 18.11.16
In partners, Every minute for 10 rounds: 10 Power cleans *5 each Start at 40/30 and ascend in weight. AMRAP 10, in partners: 10 Power clean at 80% of final weight 20 Toes to bar 30 Push ups Partition as desired.
WOD 17.11.16
Strict Chin Up 3×10 3 Rounds 12 DB Snatches 30 Air Squat 15 Push ups
WOD 16.11.16
Deadlift 2-2-2-2 For time, with a partner, relay through each movement: 50 Double unders 25 Double KB or DB front rack lunge 40 Double unders 20 Lunges 30 Double unders 15 Lunges 20 Double unders 10 Lunges 10 Double unders 5 Lunges While your partner goes, hold a static plank.
WOD 15.11.16
AMRAP 6 30 Burpees Remainder of time 20 KB swings 24/16 20 Wall balls Overhead Squat 3×5, Ascending Snatch Balance 3×3, Ascending Hang Squat 3×1, Ascending