CrossFit Lecce - il primo box ufficiale a Lecce

WOD 13.04.17

FRONT SQUAT
5 Heavy
95% x 5
90% x 5

7 Rounds for time
400 mt Run
10 Air Squats
6 Push ups

POWER SNATCH
5 Heavy
95% x 5
90% x 5

3 Rounds For Time
21-21-21-21
Joshie Dumbbel Snatch Right
Strict Pull Ups
Dumbbel Snatch Left Strict Pull Ups

BACK SQUAT
8 Heavy
95% x 8
90% x 8

SHOULDER PRESS
5 Heavy
95% x 5
90% x 5

Complete 8 rounds for time:
Front 6 Rack Walking Lunge 60/40
10 Dynamic Push Ups
10 Russian Swings

POWER CLEAN
5 Heavy
95% x 5
90% x 5

Complete 5 rounds:
MU Ups max reps
Burpees 10 reps

Daniel
For Time:
50 Pull-ups
400 meter run
21 Thruster 40
800 meter run
21 Thruster 40
400 meter run
50 Pull-ups

PUSH PRESS
70% x 3 x 3

4 Rounds for time of:
10 Burpee Pull-ups
20 Kettlebell Swings 24/16
20 Box Jumps