14.11.16
TEMPO FRONT SQUAT 2-2-2-2-2-2 3 Second pause in bottom. Ascending 10 rounds 7 Power Snatch 40/30 7 Box jump
Pubblicati da CrossFit Lecce
WOD 12.11.16
“Wilmot” Six rounds for time of: 50 Squats 25 Ring dips Pre-teen: 3 rounds of 6 push press 12 burpees 40 jump rope singles Kids: 3 rounds of 6 push press 6 burpees 6 tuck jumps
WOD 11.11.16
“Riley” 1,5 Mile Run 150 Burpees 1,5 Mile Run
WOD 10.11.16
0:00 to 8:00 15 Thrusters 50/30 90 DU 12 Thrusters 60 DU 9 Thrusters 30 DU 4 Minute Rest Before: 12:00 until 20:00 21-15-9 [8 Min Cap] Front Squat 50/30 Toe to Bar
WOD 09.11.16
3 Rounds 5 Bar Muscle Up [Jumping Bar Muscle up; Chest to Bar; Strict Pull Up; Ring Row] 10 Power Clean 60/40 20 Box Jump 10 C2B Pull Up [Kipping Pull Up; Ring Row with Feet Further Back] 5 Power Snatch 60/40
WOD 08.11.16
Back Squat 5 RM 4 Rounds 10 Pistols 20 Sit Ups 30 Push Ups Every Minute Perform 5 Med-Ball Cleans
WOD 07.11.16
PUSH PRESS 5 heavy sets of 5, from the rack 50 Hang Power Clean 60/40 Rest 5 Minutes 50 Burpee to a Target
WOD 05.11.16
10 EMOM: Across Power Clean + Hang Squat Clean + Jerk Should be done at 80% or Lower. In Partners complete as many rounds as possible in 20 minutes of: 5 clean and jerks 60/40 10 toes-to-bars *1 person does full round, before tagging in partner.
WOD 04.11.16
Front Squat 2-2-2-2 10 Rounds 7 Sumo Deadlift High Pull 40/30 7 Front Squat 40/30 7 Push Jerks 40/30
WOD 03.11.16
20 Thrusters 30/20 Rest 3 Min 15 Thrusters 40/30 Rest 3 Min 9 Thrusters 50/40 EMOMx5: 12 Hang Power Cleans 50/30 Directly into: EMOMx5: 12 KB Swings Directly into: EMOMx5: 12 V-ups Directly into: 3RFT: 21-15-9 Burpees Wallballs Kids AMRAP 8 of 4 push-ups 8 squats 12 mountain climbers