WOD 3.11.15
Back squat 4-4-4-4-4@75% 5 RFT 20 Front Squats (40/30kg) 10 Pull ups
Pubblicati da CrossFit Lecce
WOD 2.11.15
Shoulder press 1 RM For time Run 800m 30 Back extensions 30 Sit-ups 30 Burpees 30 Knees to elbows 30 Box jumps 30 Push-ups
WOD 30.10.15
4 Rounds for max reps of: 1 minute of Thrusters (30/20kg) 1 minute of KB swings 1 minute of Pull ups 1 minute Rest Record scores for all 16 sets
WOD 29.10.15
Clean & Jerk 3-3-3@85% Parner wod 16′ AMRAP 10 Deadlifts 20 Box jumps
WOD 28.10.15
Front squat 3-3-3-3-3@80% “Strict JT” 21-15-9 of: Strict HSPU Strict Ring Dips Push up 3 RFT 10 Squats 10 Pull ups 10 Burpees
WOD 27.10.15
Snatch 4-4-4-4-4@75% For max reps T2B 8x[20:10] Rest 3 minutes Hang power clean 8x[20:10]
WOD 26.10.15
Back squat 1 RM 15′ AMRAP 6 Pistols 9 Wall ball 12 KB swings 15 Push ups
WOD 24.10.15
10′ EMOM 5 Hang snatch (50% 1 RM) 2 Front squat + 1 Shoulder to overhead (70% 1 RM) 10′ AMRAP 1 Deadlift (1RM) 2 Muscle-up 3 Squat clean (80% 1RM) 4 Handstand push-ups
WOD 23.10.15
Push press 1-1-1-1-1@90% For time: 10-9-8…1 Thrusters Broad jumps
WOD 22.10.15
Deadlift 3-3-3@85% Practice for 10′ one arm handstand 7′ AMRAP 10 Pull ups 100 D.U.