CrossFit Lecce - il primo box ufficiale a Lecce

WOD 22.04.17

CLEAN & JERK
3RM
90% x 3

4 Rounds for time:
400 Meter Run 15 KB Front Rack Lunges
15 Burpees

POWER SNATCH
5RM
95% x 5
90% x 5

Complete 5 rounds:
30”Front Squat @BW max reps
Rest 30”
30” Box Jumps max reps
Rest 30”
30” DU max reps
Rest 30”

PUSH PRESS
8RM
95% x 8
90% x 8

10 Minute EMOM
Complete 3 burpees and max reps of Muscle Ups on the minute for 10 minutes.

POWER CLEAN
5RM
95% x 5
90% x 5

5 Rounds for time:
15 KB Swings 24/16
21 Pull ups

BACK SQUAT
8RM
95% x 8
90% x 8

10 minute AMRAP
7 Thrusters 40/30
7 Power Cleans
7 Push Presses

SNATCH
3 Heavy
90% x 3

Complete 5 rounds:
Chest to Bar Pull Ups max reps
400 Meter Run