CrossFit Lecce - il primo box ufficiale a Lecce

WOD 7.12.15

Snatch
1 RM

4 RFT
6 Thrusters (40/20kg)
9 Front squats (40/20kg)
12 T2B

“TABATA THIS”

Tabata Row

1 Minute Rest

Tabata Air Squat

1 Minute Rest

Tabata Pull-ups

1 Minute Rest

Tabata Push-ups

1 Minute Rest

Tabata Sit-ups (abmat)

8 Tabata Interval (20 secs on and 10 secs off). Tabata score is the lowest reps performed in any of the intervals.

Back squat
1-1-1-1-1@90%

AMRAP 4 minutes
30 bicycle crunches (left + right = 1 rep)
20 leg raises
10 hollow rocks
5 V-ups

Max rounds in 3 minutes
2x Ground to overhead
15x Double-unders
Rest 2:00 after completion, repeat for 3 rounds total

For time:

25 Strict HSPU
25 Kipping HSPU
10 Strict HSPU
10 Kipping HSPU

5 RFT

21 Lunges

15 V-ups

9 Box jumps

Deadlift

4-4-4-4-4@80%

8′ AMRAP

15 Wall ball (9/6kg)

10 KB swings (24/16kg)

Clean & jerk

4-4-4-4-4@75%

The Holbrook

10 rounds

10-9-8…3-2-1 reps

Squats

Burpees

Push-ups