WOD 02.11.16
Snatch 5-3-1 7′ AMRAP 7 Overhead Squats 50/40 7 Box Jumps 7 Toes to Bar
Pubblicati da CrossFit Lecce
WOD 31.10.16
Front Squat, From the Ground 3-3-3-3-3 Alternating with a partner, complete rounds for 30 minutes of: 5 pull-ups 10 push-ups 15 squats 20 Burpees Score is Max numbers of Burpees
WOD 28.10.16
Practice M.U. 3 rounds: 10 Shoulder to overhead 60/40 10 Muscle ups
WOD 27.10.16
Power clean 3-3-3-3-3 4 rounds, for max reps: 1 min at each station: Double KB Front Rack lunges Double unders V-ups Kids w/up 3 rounds of: 2 cartwheels, 5 squats, 5 sit-ups, 5 pull-ups. Skill: Handstands WOD AMRAP 8 2 wall walks 5 hanging leg raises 6 box jumps
WOD 26.10.16
2 rounds: 90s Team plank Entire class has to plank. When someone breaks, everyone has to do 5 burpees. Back Squat 3-3-3-3-3 @ 85% of 3RM 5 rounds for time: 10 Box jump overs 20 Wall ball
WOD 25.10.16
3 sets of 20-30s headstand hold 2 sets of 20-30s wall facing handstand 2 sets of 20-30s kick up to handstand on wall Work on coming off the wall with control 2-3 Attempts at Handstand holds/walking with a spotter “Diane” 21-15-9 Deadlift 225/155 Handstand push-ups
WOD 24.10.16
Snatch 1RM AMRAP 10 5 ChinUps 5 Burpees 3 Pullups 10 Burpees 1 strict CTB 15 Burpees If scaling to ring rows – 9/6/3 with feet at different positions
WOD 22.10.16
Bench press 5-5-3-3-3 3 rounds 30x Toes to bar 21x Ground to overhead 40/30
WOD 21.10.16
Front Squat 1 RM AMRAP 9 6 Box Jump 9 Wall Ball 12 Walking Lunge Overhead with Plate
WOD 20.10.16
5 Rounds 3-5 Strict Chin Up [Weighted if needed] ME Ring Row – Stop when speed goes down. Death By Power Clean 70/50 Minute 1 – Perform 1 Power Clean Minute 2 – Perform 2 Power Clean And so on. Kids Skill: Thrusters—4 to a 3-step sequence. WOD: AMRAP 8 10 jump rope singles 6 […]