WOD 07.10.16
Push Press 3-3-3-3-3 “Fight Gone Bad” 3 rounds, 1 min each station for max reps: Wall balls SDHP 35/25 or 32/24kg KB Box jumps Push press 35/25 Rowing or DU Rest 1 min between rounds
Pubblicati da CrossFit Lecce
WOD 06.10.16
For time: – 5 min cap: 20 Hang power clean 50/30 40 burpees 60 Double unders 5 rounds, not for time: 3 Deadlift (ascending) 9 Hanging straight leg raises For time: – 5 min cap: 20 Hang power clean 50/30 40 burpees 60 Double unders Kids W/Up: Alternating Tabata: squats and donkey kicks. Skill: Sumo […]
WOD 05.10.16
2 Hang Squat Snatch + 2 Overhead Squat Work up over 10 minutes. AMRAP 13 400m Run [Every 25m is a rep. Total of 16 reps] 16 Walking Lunges 16 Russian KB Swing 24/16
WOD 04.10.16
EMOM 16 [4 Rounds] 5-7 Arch to hollow swings 10 Lat pull downs with band 3-5 Kipping pull-ups 1-3 Chest to bar with pause Or 5-7 Arch to hollow swings 10 Lat pull downs with band 1-3 Strict banded pull-ups 20s Chest to bar hold (partner assisted) For time: 20-16-12-8-4 Push ups Power snatch 40/30 […]
WOD 03.10.16
Front Squat 5-5-5-5-5 7 rounds: 7 Toes to bar 7 Squat clean 50/40
WOD 01.10.16
With a Partner Alternating Each Round 40 Rounds 5 Wall Ball 3 Deficit or Strict HSPU 1 Power Clean
WOD 30.09.16
50 Air Squat 75 Double Unders 50 Walking Lunge 75 Double Unders 50 [25+25] KB Snatch 24/16 75 Double Unders 50 Sit Up 75 Double Under 50 Burpee
WOD 29.09.16
Hang Power Clean 2RM “Helen” 3 Rounds: 400m Run 21 Kettlebell Swing 24/16 12 Pull Up Kids Switch” drill—each time the trainer calls “switch,” transition between the following movement pairings: Round 1: crab walk and bear crawl; Round 2: lunge walk and high-knee skip. Skill: Front squat—“Front-Rack Reverse Limbo”: the limbo stick functions as a […]
WOD 28.09.16
4 Rounds, Starting every 2 minutes 15s Top of C2B Hold Supinated and a 15s Hollow Hold 100m Farmers Walk 4 Rounds 20 Sumo Deadlift High Pull 40/30 10 Burpee Box Jump Rest 1 Minutes
WOD 27.09.16
Three Options: A) If you found a 3RM 2 weeks ago, perform 5 sets of 3 with 90%. B) If you missed finding a 3RM two weeks ago, find a 3RM today. C) If you are newer to squatting work up and practice sets of three with a challenging but not maximal weight. For time: […]