WOD 13.01.16
A. Build to a heavy tripe push jerk B. AMRAP 15 40 pull ups 30 STOH 50/30 30 pull ups 30 stoh@60/40 20 pull ups 30 STOH@70/55 10 pull ups Max STOH@80/60
Pubblicati da CrossFit Lecce
WOD 12.01.16
A. EMOM 10 5 power clean + 3 push jerks B. EMOM 16 1 – 20 sit ups 2 – 10 burpee + 10 KB swings
WOD 11.01.16
A. front squat up to a heavy set of 3 for the day B. then 3 x 10@70% of heavy 3 C . AMRAP 8 9 thrusters@42/30 12 C2B 15 Box Jump
WOD 9.01.16
A. Build to a heavy single power snatch Then 5 x 1@90% 5 x 2@80% B. 3 rounds for time 21 T2B 15 Clusters@50/35 9 HSPU
WOD 8.01.16
In teams of 2 complete the following Run 1600 mt 150 burpee box overs 150 Kb Swings@24/16 150 K2E 150 Air squats
WOD 7.01.16
A. Build to a heavy set of the complex 1 push press 1 push jerk 1 split jerk B. 13.2 AMRAP 10 5 stoh@52/35 kg 10 deadlift 15 box jumps
WOD 5.01.16
Every 2:30 x 3 60 D.U. 20 goblet squat Rest 2:30 Every 2:30 x 3 60 D.U. 15 C2B
WOD 4.01.16
Back squat up to a heavy set of 5 for the day then 3 x 10@70% of heavy 5. For time 15-12-09-12-15 Power clean@60 Burpee
WOD 30.12.15
for time 400m Run 15 Power snatch@60/40 400m Run 15 power clean@60/40 400m Run 15 Front squats 400m Run 15 hang power clean 400m Run
WOD 29.12.15
A) Strict press 5 x 4@80% B) AMRAP 12 Run 200m 15 STOH@52/35kg 10 T2B