WOD 11.01.18
Back Squat 5RM 2 Round For Time 30 Push up 10 Deadlift 80/60 30 C2B 10 Deadlift
Primo Box CrossFit a Lecce
Back Squat 5RM 2 Round For Time 30 Push up 10 Deadlift 80/60 30 C2B 10 Deadlift
Every :90 for 9 Minutes 2 Clean Complex 70%+ of 1RM Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk You can build throughout sets 5 Round For Time 9 Push Press 40/25 12 Pistol 15 Kb Swing
Push Jerk 5×4 @80% 1RM 3 Round 2:00 Max Wallball :60 Rest :90 Max Toes to Bar :60 Rest :60 Max Lateral Burpees over bar :60 Rest
5×5 Back Squat @90% 5RM 10 Round 10 Thruster 40/25 30 DU
3 Set: False grip Pull up Hang (hang at bottom 30 seconds) 5 Set: 2 Baby Muscle up (Slow speed and work on your technique) 8 Set: 1 Full Muscle up Team WOD 3 or more players, for time, each player completes circuit but only 1 player at a time is allowed to work 20 […]
Every 0:90 for 9 Minutes 2 Snatch Complex @70%+ of 1RM Squat Snatch, OHS, Hang Squat Snatch, OHS You can build throughout set 7′ AMRAP 7 SDHP 7 T2B 6 Round Hanging L-sit Hold 0:30 on 0:90 Off
Push Jerk 5×4 @75% 6 Round 3 Bar Muscle up 6 Handstand Push up 9 Kettlebell Swing Rest 2:00 (After completing 6th round) *Repeat for 5 Round Rest 2:00 *Repeat for 4 Round
Power Clean Single @65-80% Drop and Reset 4 Round 0:90 On 2:30 Off AMRAP 12 Minutes 30 Front Squat 60/40 30 Box Jump 30 Pull up
Push Jerk 5×5 @70% For Time 160 Air Squat 80 Push Up 40 V Up
EMOM for 10 Minutes 1 Misfit Clean Complex 70%+ of 1RM Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk 3 Round 30 Single Arm Push Press 22/15 20 Toes to Bar 10 HSPU
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