Lunedì 27.9.21
SD+HPS+SS 1+1+1@50% 1+1+1@55% 1+1+1@60% 1+1+1@65% 2 Rounds 50 Burpees 10 Cal Row Every 15 Burpees (15-30-45) Rest 2:30”
Pubblicati da CrossFit Lecce
Mercoledì 22.9.21
3 Rounds 400 mt Run 20 OH DB’s Lunges 22,5/15 20 Sit Ups 20 Burpees
Martedì 21.9.21
Clean 6×3 @ 80% AMRAP 5: 30/20 Cal Row 20 Box Jump Overs Rest 5 Minutes AMRAP 5: 20/10 Cal Row 20 Pull Ups
Lunedì 20.9.21
SHSP [BASED ON MAX UNBROKEN SET FROM WEEK 1] 5-9 Unbroken: 4-3-3-3-2 10-14 Unbroken: 9-8-7-7-6 15-19 Unbroken: 12-10-8-8-6 20-24 Unbroken: 18-15-12-10-6 25+ Unbroken: 20-16-12-12-8 AMRAP 10: 12 Deadlifts 50/40 9 Overhead Squats 6 H. Power Snatches
Venerdì 17.9.21
Back Squat 4×8 Increse loading across set Rest 1:30 15’ AMRAP 20 S Arm DB Hang C&J 30 Wall Ball 9/6 40 Sit Ups
Giovedì 16.9.21
Push Press 4×8 Increse loading across set Rest 1:30 For Time w/a Partner 40 Box Jump Over 40 Thusters 40/30 40 Burbell Lunges 60/40 20 MU 40 H. Power Clean 60/40 20 Front Squat 60/40 40 Synchro BFB
Mercoledì 15.9.21
1 Set For Reps: Max Unbroken Strict Handstand Push-Ups Then BASED ON MAX UNBROKEN SET 5 Unbroken: 4-3-3-2-1 10 Unbroken: 9-8-7-6-5 15 Unbroken: 12-10-8-6-4 20 Unbroken: 18-15-12-8-4 25 Unbroken: 20-16-12-8-4 4 Rounds For Time 10 Box Jumps 12 Deadlift @ 60% 1RM 50 DU
Martedì 14.9.21
4’ AMRAP 24/18 Cal Row 24 S. DB Alt Snatch 22.5/15 24 Push Press 35/25 Rest 4’ 4’ AMRAP 18/14Cal Row 18 S. DB Alt Snatch 22.5/15 18 Push Press 35/25 Rest 4’ 4’ AMRAP 12/9 Cal Row 12 S. DB Alt Snatch 22.5/15 12 Push Press 35/25
Lunedì 13.9.21
Clean 6 @ 70% 5 @ 72.5% 4 @ 75% 3 @ 77.5% 8’ AMRAP 20 Pull Ups 10 Burpees 20 T2B 10 Burpees
Sabato 11.9.21
60 P. Clean 50 Burpees 40 STOH 30T2B 20 Strict HSPU 10 Rope Climbs