CrossFit Lecce - il primo box ufficiale a Lecce

WOD 30.01.17

Max
Handstand Pushups
Max
Pullups

1 AMRAP Per Movement
1 Minute Rest
3 Rounds
Burpees
SDHP 30/20
Double Unders

FRONT SQUAT
5RM
90% x 5

20 AMRAP
Work:Rest Ratio
Partner executes one round while
Resting Partner

10 Sumodeadlift Highpulls
15 Box Jumps
10 Burpees

BACK SQUAT

3RM

7 Rounds For Time
5 Wall Balls 9/6
7 Toes to Bar
9 Box Jumps

Hammer
5 Rounds For Time
5 Power Cleans 60/40
10 Front Squats 60/40
5 Power Jerks 60/40
20 Pullups
20 Second Rest

PUSH PRESS
3RM
90% x 2 x 3

For Time
30 Overhead Squats 50/35
75 Pushups
30 Pull ups

SQUAT SNATCH + OHS
1RM/85% x 2

10 Minutes
Pullup Work:
Pullups with Hollow Body
15 to 20 Reps
Ring Rows/Negative Eccentric
Kipping Pullup Swings 30 Reps

Tabata
Goblet Squats
American Kettlebell Swings
Lunges
Toes to Bar