27.06.16
Push Press 5×5 Ascending 3 Rounds 20 Double Unders 5 Shoulder to overhead (60/40) 40 Double Unders 10 Hand Release Push Ups
Primo Box CrossFit a Lecce
Push Press 5×5 Ascending 3 Rounds 20 Double Unders 5 Shoulder to overhead (60/40) 40 Double Unders 10 Hand Release Push Ups
Front Squat 1RM In three person Groups: 15 AMRAP One person run 200m 2nd Person – AMRAP Ring Dips 3rd Person – AMRAP AirSquats Switch every 200m Run
Establish a daily 2RM in TNG snatch. 3 Rounds: 100 Double Unders 20 Kettlebell Swings (24/16) 20 Burpee
Handstand Push Ups Practice 4 Rounds for Time: 12 Pull ups 9 Squat Cleans (70/50) 6 HSPU
Alternating EMOM 15: [5 Rounds] 1 Min: 15 PushUps 1 Min: 10-15 T2B 1 Min: 15 Kb Swings 5 Rounds for Time: 11 Bodyweight Deadlifts 200m Run
Back Squat 6×3 5 Sets of Kipping Practice [Pick One] A) 5 butterfly pullups + 3 Chest 2 Bar + 1 Bar Muscle Up B) 5 Gymnastics Kipping Pullups or Chest 2 Bars + 5 Jumping Bar Muscle Ups C) 5 Beat Swings + 5 Banded PullUps + 10 sec Supine C2B PullUp Hold “Fran” […]
For time 50 Double unders 50 Broad jumps 50 Push-ups 50 Thruster 50 Push ups 50 Pull-ups 50 knees to elbows
Deadlift 5RM 8 rounds for time: 8 Box jumps 8 Hang power cleans (40/30)
Run 5 km
Second Pause front squat 2RM, then 4×2 @ 90% Avoid maxing out. 15 min EMOM, alternating between: 12 SDHP 12 Wall ball 12 Burpees to a target
Bellow are some interesting links for you! Enjoy your stay :)