CrossFit Lecce - il primo box ufficiale a Lecce

WOD 5.01.16

Every 2:30 x 3

60 D.U.
20 goblet squat

Rest 2:30

Every 2:30 x 3

60 D.U.
15 C2B

Back squat up to a heavy set of 5 for the day

then 3 x 10@70% of heavy 5.

For time

15-12-09-12-15

Power clean@60

Burpee

for time
400m Run
15 Power snatch@60/40
400m Run
15 power clean@60/40
400m Run
15 Front squats
400m Run
15 hang power clean
400m Run

A) Strict press
5 x 4@80%

B) AMRAP 12
Run 200m
15 STOH@52/35kg
10 T2B

A) Back squat 6 x 2@90% Last heavy single
Then 20 reps@50% + 5kg

B) EMOM 12 Alternating minutes;
15 burpee
20 KB Swings@24/16

Rest 3 mins

EMOM 12.
Alternating minutes
30 Jumping lunges
10 C2B pull ups

Snatch

3-3-3-3-3 @ 80 %

2 RFT

400 mt Run

45 Squats

30 Burpees