Lunedì 19.9.22
5 x 2:30 ON | 2:30 OFF 29/21 Calorie 10 Burpee Broad Jumps AMRAP Single Unders
Pubblicati da CrossFit Lecce
Venerdì 16.9.22
Every 2:00 as long as possible… 35 Double Unders 5 Strict HSPU 3 Squat Snatches 60/40 Cap Time: 30:00 (15 Rounds)
Giovedì 15.9.22
4 x 3:00 ON | 3:00 OFF 24/18 Cals 10 BBJO (Facing) AMRAP BMU
Mercoledì 14.9.22
Every 2:00 x 5 Sets 2 Split Jerks Use the heaviest weight you can for each set Every 2:00 x 5 Sets 3 Push Presses T&G Use the heaviest weight you can for each set
Martedì 13.9.22
For time: 30/22 Cals Row Rest 1:00 4 Rounds of: 15 Thrusters 40/30 15 TTB Rest 1:00 30/22 Cals Row
Lunedì 12.9.22
For time: 1-2-3-4-5-6-7-8-9-10 Deadlifts 5-10-15-20-25-30-35-40-45-50 DU Rx: 100/70 Master: 90/65 Scaled: 50/35 EMOM 9:00 alt. A) 30” Ring Rows Tempo 21X1 B) 8-10 Barbell Bent Over Rows C) 1:00 HSW / 20 Quadruped Shoulder Taps
Sabato 10.9.22
Partner Wod For time: 2000m Row 150 Burpee Pull-ups 800m Run w/ Plate* Flow: -Il Row è IGYG -I BPU sono IGYG -La corsa si fa insieme e ogni player deve avere un Bumper (any carry style) Rx: 10/5kg Master: 10/5kg | 100 BPU Scaled: 5/2,5kg | 100 Burpee + 50 Strict Banded Pull-ups
Venerdì 9.9.22
Every 2:00 as long as possible… 2 Ring Muscle ups 10 Pistols 6 Lateral Burpee Line Overs Cap Time: 30:00 (15 Rounds) EMOM 6:00 alt. A) 1:00 Elbow Plank Hold B) 10 Strict Toes-to-bars/Knee To Chest C) 30″ Toe Touches
Giovedì 8.9.22
3 RFT 600m Run 21 HSPU 15 Power Snatches 50/35 9 OHS Rest 1:00
Mercoledì 7.9.22
4 Rounds for Load & Time 20 Weighted AB Mat Sit-ups w/ DB 10/5kg 1 Bella Complex* 20 Wall-Ball Shots 9/6 Rest 2:00 1 Bella Complex = 1 Clean (any style) + 1 STOH + 1 Front Squat + 1 STOH UB