WOD 14.06.16
Heavy single in 1 Power clean + 2 jerk AMRAP 10 35 Double unders 15 V-ups 15 KB swings 24/16
Pubblicati da CrossFit Lecce
WOD 13.06.16
Push press 5×2 AMRAP 12 5 Ring dips 10 Snatch (40/30) 15 Sit-ups
WOD 11.06.16
Spend 10 Minutes working on Toe to Bar before setting up the remainder of the movements for the met-con. AMRAP 18 12 Burpee Over Bar 9 Toe To Bar 6 Hang Power Clean (70/50) 3 Shoulder to Overhead (70/50)
WOD 10.06.06
Buy In with 10 Deadlifts (120/80) 5 Rounds 30 Air Squat 5 Muscle Up Finishes with 10 Deadlift (120/80)
WOD 09.06.16
Overhead Squat 3RM From Rack AMRAP 12 3 Deficit [6inch] Strict Handstand Push Up [DB Strict Press] 6 DB Snatch 9 Box Jump RX is two 45 pound bumper plates, which should equal 6 inches. Cash Out 4 Rounds 20s LS Side Plank 20s RS Side Plank 20s L-Sit
WOD 08.06.16
E.2.M O.M 16 [8 Sets] 1 Snatch, Starting at 75% Ascending by %5 until Failure 10 Bar Facing Burpee When You fail, drop weight to 80% of best and finish out the EMOM 1 Minute Max Burpee Rest 3 Minutes 1 Min Max Calories on Rower
WOD 07.06.16
Back Squat 3RM For Time 60 Double Under 30 Pull Up 20 Pistol 30 Double Under 20 Pull Up 10 Pistol 60 Double Under Cash Out: 100m to 200m Of Unweighted Walking Lunges [Try and go unbroken for at least 100]
WOD 06.06.16
E.M.O.M 10 [5 Rounds] 1 Min: 10 to 20 SLOW Russian Twist 1 Min: 8-12 DB/KB Thruster, Ascending if 12 is hit. For Time: 800m run 30 Shoulder Press 40/30 800m run 25 Push Press 60/40 800m run 20 Push Jerks 80/50 One Bar, Change own weight.
WOD 03.06.16
4 Rounds 25 Hand Release Push Ups 400m Run 75 Air Squat
WOD 01.06.06
Squat Clean 3RM Followed By: E.M.O.M 3 3 Reps at 80% AMRAP 7 10 Hang Power Clean 50/35 10 Toe to bar