CrossFit Lecce - il primo box ufficiale a Lecce

WOD 30.03.17

SNATCH
75% x 7 x 2 EMOM

TABATA
Air Squats
Push Ups
Situps

SHOULDER PRESS
5RM

5 Rounds For Time
15 Russian KB Swings 24/16
15 Power clean 40/30
15 Wall Ball 9/6

10′ EMOM
2 Strict Pull-ups
2 Pull-ups
2 Chest-to-bar Pull-ups
1 Bar Muscle-up

For Time
50 Toes to Bar
50 Box Jumps
100 Double Unders

CLEAN & JERK
75% x 7 x 2 EMOM

4 Rounds for time of:
11 Back Squats 60/40
10 Jerks 50/30
5 Burpees EMOM

Bench press
4×7@65%

5 Rounds for Time:
30 Russian Kettlebell Swings 24/16kg
50 Double-Unders

Scale the Double-Unders to 50 Singles or 20 attempts as needed.

Crossfit Open 17.4

As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs
55 Row Calories
55 Handstand Push-ups