CrossFit Lecce - il primo box ufficiale a Lecce

WOD 11.9.18

Every 2 Minutes for 12 Minutes
Hang Snatch
3 Reps @ 70%+
Drop and Reset
NO FAILS

5 Rounds:
21 Sumo Deadlift High Pull 40/25
5 Ring MU

Back Squat
5×5 @70%

AMRAP 7 Minutes
30 DU
15 Power Snatch 40/25
15 Kipping Handstand Push-Ups

3 Rounds:
Max Effort Plank
(On forearms)
Rest 2:00
Total Plank time is score

Find 5RM Deadlift

15-12-9
SDHP 40/25
Bar Muscle Ups

Find 2RM Hang Clean

2 Rounds:
50 Wallballs 9/6
Run 400m
50 Empty Bar Thrusters

AMRAP 8 Minutes
Max Sets of 5 Unbroken Ring Muscle Ups

4 Rounds
10 Back Rack Lunges 60/35
20 DB Snatch 22,5/15

Find 3RM Strict Press

AMRAP 20 Minutes
4 Power Snatch 60/35
8 Push Ups
12 Box Jump