WOD 28.12.15
A) Back squat 6 x 2@90% Last heavy single Then 20 reps@50% + 5kg B) EMOM 12 Alternating minutes; 15 burpee 20 KB Swings@24/16 Rest 3 mins EMOM 12. Alternating minutes 30 Jumping lunges 10 C2B pull ups
Pubblicati da CrossFit Lecce
WOD 23.12.15
Snatch 3-3-3-3-3 @ 80 % 2 RFT 400 mt Run 45 Squats 30 Burpees
WOD 22.12.15
Back squat 4-4-4-4-4@75% Fran 21-15-9 Thrusters Pull ups
WOD 21.12.15
Bench press 1RM 12′ EMOTM 2 Power Snatch (50/30kg) 2 Pistol 2 V-Ups
WOD 19.12.15
For Time 21 – 18 – 15 – 12 – 9 – 6 – 3 Ring Dip 3 – 6 – 9 – 12 – 15 – 18 – 21 Overhead squats (30/20kg)
WOD 18.12.15
2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps 7 RFT 4 Squat cleans (60/40kg) 8 Box jumps
WOD 17.12.15
5 rounds of: :20 max unbroken strict C2B + max Strict Pull ups 1 minute rest between rounds. The idea is to do as many unbroken strict C2B as possible. Then use the remaining time in the :20 to get as many strict pull ups as you can (these do not need to be unbroken). […]
WOD 16.12.15
Front squat 3-3-3-3-3@80% 17′ AMRAP 5 Burpees 10 Wall ball (9/6kg) 15 HR push ups
WOD 15.12.15
Snatch 4-4-4-4-4@75% Buy in: 20 Burpees 5RFT 6 Push press (60/40kg) 12 T2B Cash out: max reps Pull ups
WOD 14.12.15
Back squat 1RM 15′ AMRAP 10 KB swings (24/16kg) 20 Overhead plate lunges (20/10kg) 30 Sit ups 40 Double unders