CrossFit Lecce - il primo box ufficiale a Lecce

WOD 17.10.16

Push Jerk
3-3-3-3-3-3

15*12*9*6*3
Deadlift 60/40
C2B

Every * = 10 Burpees

For max reps
8x[20:10] Wall ball
Rest 2:00
8x[20:10] Box jumps
Rest 2:00
8x[20:10] Dumbbell snatch
Rest 2:00
8x[20:10] Sit ups

Strict Press
3-3-3-3-3-3

5 Rounds for time:
7 Squat Clean 60/40
14 KB Swings 24/16

Front Squat
3-3-3-3-3

14′ AMRAP
10 V-Ups
20 Box Jumps
200 mt Run

Kids

Skill: Press—overhead plate relay: Hold a lightweight plate overhead while moving.

WOD: AMRAP in a given time of:
10 lunge steps
10 shoulder presses
10 sit-ups

5 rounds not for time
1 L-sit Rope Climb
1 Legless Rope Climb
1 Rope Climb

For time:
15 Thrusters 40/30
10 KB Swings 24/16
20 Thrusters 30/20
10 KB Swings 24/16
30 Thrusters 20/15
10 KB Swings 24/16

Clean&Jerk
1-1-1

10′ AMRAP
5 Clean&Jerk 50/30
10 T2B