WOD 12.10.16
AMRAP 9 9 Kettlebell Swings 9 Burpees 9 Kettlebell Swings 9 Box Jumps
Pubblicati da CrossFit Lecce
WOD 10.09.16
For time 4-person team, one person working at a time. 250 Pull-ups 250 KB swing 250 Double-unders 250 Overhead squat 40/30
WOD 09.09.16
Double KB Front Rack Step Up 3×8+8 Tabata 20s on 10s off Thruster with 45/35 Hold Bottom during 10s Rest Rest 3 Min Tabata 20s on 10s off Rowing For Cals Rest 3 Min Tabata 20s on 10s Off Toe to Bar [V-Up Scale]
08.09.16
“McGhee” AMRAP 30 minutes of: 5 Deadlifts 125/85 13 Push-ups 9 Box Jumps
WOD 07.09.16
Back Squat 5-5-5-5-5-5 *starting at 80% of 5RM, rest 2 mins between sets. 5 rounds NOT for time of: Max Push Press, Bodyweight Max TTB No rest between movements, 3 minute rest between rounds
WOD 06.09.16
Power Clean 3RM 6 Rounds 3 Bar Muscle Up 6 Hang Squat Clean 60/40 12 Wall Ball
WOD 05.09.16
Snatch Balance 5×3 Ascending 3 Rounds 21 Burpee 15 Ring Dip 9 Overhead Squat 70/50 Cash out 75 Elevated Push ups
WOD 02.09.16
Back Squat 5 @ 65%, 5 @ 65%, 5 @ 70%, 5 @ 70%, 5 @ 70% 5 rounds for time: 30 Double unders 20 Wall-balls 10 Shoulder to overhead 50/30
WOD 01.09.16
Push Jerk 2-2-2-2-2-2 For Time 400m run 10 Pullups (any style) 20 Pushups 30 Sit-ups (any style) 40 Squats 400m Run 21-15-9 T2B HSPU
WOD 31.08.16
Deadlift 3-3-3-3-3 @ 5RM 20-15-10-15-20 Box step ups goblet position 24/16 Hang power clean 30/20 Cash out 50 T2B or 50 Hanging Leg Raise