WOD 12.04.16
Back Squat 3-3-3@85% For time 20 Wall ball (9/6) 15 Overhead squat (40/30) 10 x/arm DB hang snatch (20/10) 9 Handstand push-ups 9 Bar muscle-ups 90 Double-unders 9 Burpee to 10′ high target (8′ for girls) 9 Ground to overhead (50/30)
Pubblicati da CrossFit Lecce
WOD 11.04.16
Snatch 70% x 3, 75% x 3, 80% x 3, 3RM Every minute on the minute for 12 minutes 1x Deadlift 3x Burpees 5x KB swings
WOD 09.04.16
Team WOD 3 players (partition work as desired) Run 400m (entire team) 150x Box jumps 75x Push press 125x Squats 150x Overhead walking lunge steps Run 400m (entire team)
WOD 08.04.16
Push Press 3-3-3-3-3@80% 10 RFT 3 Snatch (50/30) 10 Wall Ball (9/6)
WOD 07.04.16
Deadlift 3-3-3-3-3@80% 3 rounds 1 minute max reps Thruster (60/40) 1 minute max reps weighted pull-ups (10) 1 minute rest
WOD 06.04.16
Clean&Jerk 5-5-5@75% 2RFT Run 800mt 30 Burpees 30 K2E
WOD 05.04.16
Back Squat 3-3-3-3-3@80% 5 rounds 25-20-15-10-5 Hand release push-ups Box jumps
WOD 04.04.16
Snatch 5-5-5@75% 3 RFT 15 STOH (50/35) 20 Pull Ups 25 KB Swings (24/16)
WOD 01.04.16
Push Press 5-5-5-5-5@75% 20’AMRAP 9 Burpees 12 Snatch (40/30) 15 Wall Ball (9/6)
WOD 31.03.16
Deadlift 5-5-5-5-5@75% 27-21-15-9 Reps For Time: Push Ups KB Swing (24/16) Sit Up Double Under