CrossFit Lecce - il primo box ufficiale a Lecce

WOD 13.01.17

PUSH PRESS

3RM
95% x 3
90% x 3

For Time
30 Burpees
30 Burpee Muscle Ups
30 Burpee Box Jumps

SNATCH + 2 OHS
1RM
85% x 2

CrossFit Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts 50/35
5 Snatches 50/35

DEADLIFT
3RM
95% x 3
90% x 3

15 Minutes
Handstand Work:
Handstand Pushup Negatives
15-20 reps

1 AMRAP per Movement
1 Minute Rest
3 Rounds
Push Ups
Wall Balls

BACK SQUAT
3RM
95% x 3
90% x 3

5 x Max
Muscle Ups

Scaled/Band/Jump
5 x Max of Strict Pullups and Dips

12 EMOM
Even
5 Box Jumps
6 Ring Dips
Odd
5 Box Jumps
6 Kb Swings 24/16

CLEAN + FRONT SQUAT + 2 JERK
1RM/85% x 1

12 AMRAP
21 Thruster 40/30
21 Burpees

FRONT SQUAT
3RM/95% x 3/90% x 3

5 x Max Strict Ring Dips
Scaled/Band/Box 5 x 1-5 reps

8 Rounds For Time
10 Wall Balls
10 Push ups