CrossFit Lecce - il primo box ufficiale a Lecce

WOD 04.09.17

Back Squat
5×5 @72.5%

AMRAP 15 Minutes
9 T2B
15 HSPU
21 Overhead Squats 30/20

Hang Clean
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset each rep
Jerk the last rep
NO FAILS

3 rounds for time of:
15 chest-to-bar pull-ups
20 burpees
15 sumo deadlift high pulls, 95 lb.

Back Squat
3×3 @85%

For Time
25 Sit Ups
15 Power Snatch 40/30
20 Sit ups
15 Power Snatch
15 Sit ups
15 Power Snatch
10 Sit ups
15 Power Snatch

7 Rounds:
Run 100m
Walk back to start slow for rest.

Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP

3 Rounds For Time
60 DU
400 mt run
20 kb Swings 24/16

Back Squat
4×4 @80%

8 Rounds:
4 Front Squats 100/70
8 Burpees

Strict Pull Ups
7×5
Control the decent each rep.

Deadlift
3×3

AMRAP 10 Minutes:
12 Toes to Bar
8 Dumbbell Thrusters 20/15
6 Muscle Ups