WOD 27.01.16
Back Squat
1-1-1-1-1-1
Build to 1 Rep Max
10′ AMRAP
10 Deadlifts (50/35)
8 T2B
6 Push Press (50/35)
WOD 26.01.16
/0 Commenti/in Wod /da CrossFit LeccePractice for 20 minutes:
D.U.
Handstand
5 RFT
6 Box Jumps
6 Hang Squat Cleans (40/30)
9 Pull Ups
9 Shoulder to Overhead (40/30)
WOD 25.01.16
/0 Commenti/in Wod /da CrossFit LecceHang Snatch
2-2-2-2-2-2
Build to heavy set of 2 reps – with good form
6 RFT
12 KB swings (24/16)
12 Alternating Overhead Plate Lunges (20/10)
12 Burpees
WOD 23.01.16
/0 Commenti/in Wod /da CrossFit LecceRun 5 Km
WOD 22.01.16
/0 Commenti/in Wod /da CrossFit LecceDeadlift
1-1-1-1-1
Build to 1 Rep Max
21-15-9
Push press
Goblet squats
Pull ups
WOD 21.01.16
/0 Commenti/in Wod /da CrossFit LeccePush jerk
3-3-3-3-3
13′ AMRAP
5 single arm DB power snatch per arm
5 Burpees
10 T2B
WOD 20.01.16
/0 Commenti/in Wod /da CrossFit LeccePractice for 20 minutes
T2B
Ring MU
5 RFT
25 Push ups
25 KB Swings (24/16kg)
25 Sit ups
25 Air Squats
WOD 19.01.16
/0 Commenti/in Wod /da CrossFit LecceA. 10 minute EMOM (Each Minute On a Minute)
5 Overhead squat
3 – 7 Toes to bar
B. 10 minute EMOM (Each Minute On a Minute)
5 Power snatch
20 Double unders
C. 5 Rounds for time
18 Wall ball
12 Deadlift
WOD 18.01.16
/0 Commenti/in Wod /da CrossFit LecceA. Backsquat, build to a heavy set of 5
B. then 3 x 10@75% of heavy 5
C. 3 rounds for time
10 Power cleans@60/40
15 Burpee
50 DU
WOD 16.01.16
/0 Commenti/in Wod /da CrossFit LecceA. Front squat + Thruster
1 + 1
build to heavy set
B. For time
10-9-8-7-6-5-4-3-2-1
Power clean (40/30kg)
Box jumps
INTERESTING LINKS
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