WOD 17.11.15
Deadlift 4-4-4-4-4 @ 75% 9′ AMRAP 21 Squats 15 KB swings 9 C2B
Pubblicati da CrossFit Lecce
WOD 16.11.15
Clean & Jerk 1 RM For 24 min 1 Run 800m 7 Push Press 60/40 kg
WOD 13.11.15
For Time 13 Clean and Jerk 50/30 kg 13 Front Squat 50/30 kg 13 Burpees 13 Muscle Up 13 Wall Ball 9/6 kg 13 Sumo Deadlift High Pull 50/30 kg 13 Dips 13 Deadlift 50/30 kg 13 Air Squat
WOD 12.11.15
Snatch 3-3-3 @ 85% Tabata Thruster 40/30 kg Tabata Push Jerk 40/30 Kg
WOD 11.11.15
Back squat 3-3-3-3-3 @ 80% 3 RFT 50-35-20 Push-ups Pull-ups D.U.
WOD 10.11.15
Push press 4-4-4-4-4 @ 75% 6 rounds for time 20 KB Swing 10 Box Jump 15 Air Squat
WOD 9.11.15
12 min EMOM (every minute on the minute) 3 Deadlifts (70% 1RM) 4 Weighted Dips 1st minute: Partner A completes 3 Deadlifts (70% 1RM) while Partner B completes 4 Weighted Dips. Then swap for the second minute, etc.
WOD 6.11.15
AMRAP 4 minutes 5 V-Ups 5 Double Crunches 5 Hollow Rocks 15 Sit ups 5 RFT 25-20-15-10-5 Push press (30/20kg) Weighted barbell lunges (30/20kg) Burpees
WOD 5.11.15
4 Rounds 11 Wall Crawl 11 Toe 2 Bar 11 Forward Roll
WOD 4.11.15
EMOMx10: Odd: 3 Squat Clean and Jerks – you choose the weight Even: 3 Squat Snatches – you choose the weight set up 2 bars and alternate every minute 10′ AMRAP 20 Push ups 20 KB swings 80 D.U.