WOD 11.03.15
Push press 3-3-3-3-3 10 Rounds Kb swings 30-27-24-21-18-15-12-9-6-3 Push ups 3-6-9-12-15-18-21-24-27-30
Pubblicati da CrossFit Lecce
WOD 10.03.15
Deadlift 4-4-4-4-4 @ 75% 10′ EMOM 5 Snatchs Air Squats athlete will complete 5 snatchs at the beginning of each minute and use any remaining time to complete as many Air Squats as possible. Score is total Air Squat.
WOD 09.03.15
Clean & jerk 1 RM 3 Rounds for time: 20 Burpees 20 Pull ups 20 Sit ups 20 Deadlifts
WOD 07.03.15
Front squat 1-1-1-1-1 @ 90% Ever minute on the minute for max rounds 1 Thruster 1 Box jump add 1 rep to the movements each successive minute, continue until failure.
WOD 06.03.15
Workout 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern […]
WOD 05.03.15
Snatch 3-3-3-3-3 @ 80% 5 Rounds of : 10 Push jerk 10 Kb swings 10 T2B
WOD 04.03.15
Back squat 3-3-3-3-3 @ 90% 20′ AMRAP 10 Push ups 20 Lunges 30 Sit ups 40 Squats
WOD 03.03.15
Shoulder press 4-4-4-4-4 @ 75 % 12′ AMRAP 7 Clean 7 Wall balls
WOD 02.03.15
Deadlift 1 RM 8′ Time cap 5-10-15 Kb swings Burpees box jumps after complet is complete do max rep pull ups during remaining time
WOD 28.02.15
Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts 5 snatches Then… Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.