ottobre 2015 - CrossFit Lecce

WOD 30.10.15

30 ottobre 2015/0 Commenti/in Wod /da CrossFit Lecce

4 Rounds for max reps of:

1 minute of Thrusters (30/20kg)

1 minute of KB swings

1 minute of Pull ups

1 minute Rest

Record scores for all 16 sets

WOD 29.10.15

29 ottobre 2015/0 Commenti/in Wod /da CrossFit Lecce

Clean & Jerk

3-3-3@85%

Parner wod

16′ AMRAP

10 Deadlifts

20 Box jumps

WOD 28.10.15

28 ottobre 2015/0 Commenti/in Wod /da CrossFit Lecce

Front squat

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

“Strict JT”

21-15-9 of:

Strict HSPU

Strict Ring Dips

Push up

3 RFT

10 Squats

10 Pull ups

10 Burpees

WOD 27.10.15

27 ottobre 2015/0 Commenti/in Wod /da CrossFit Lecce

Snatch

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

For max reps

T2B 8x[20:10]

Rest 3 minutes

Hang power clean 8x[20:10]

WOD 26.10.15

26 ottobre 2015/0 Commenti/in Wod /da CrossFit Lecce

Back squat

1 RM

15′ AMRAP

6 Pistols

9 Wall ball

12 KB swings

15 Push ups

WOD 24.10.15

24 ottobre 2015/0 Commenti/in Wod /da CrossFit Lecce

10′ EMOM

5 Hang snatch (50% 1 RM)

2 Front squat + 1 Shoulder to overhead (70% 1 RM)
10′ AMRAP

1 Deadlift (1RM)

2 Muscle-up

3 Squat clean (80% 1RM)

4 Handstand push-ups

WOD 23.10.15

23 ottobre 2015/0 Commenti/in Wod /da CrossFit Lecce

Push press

1-1-1-1-1@90%

For time:

10-9-8…1

Thrusters

Broad jumps

WOD 22.10.15

22 ottobre 2015/0 Commenti/in Wod /da CrossFit Lecce

Deadlift

3-3-3@85%

Practice for 10′ one arm handstand

7′ AMRAP

10 Pull ups

100 D.U.

WOD 21.10.15

21 ottobre 2015/0 Commenti/in Wod /da CrossFit Lecce

For time

30 Kb swings

30 Squats

30 Clean & Jerk (60/40kg)

30 Burbees

30 Clean & Jerk (60/40kg)

30 squats

30 kb swings

20.10.15

20 ottobre 2015/0 Commenti/in Wod /da CrossFit Lecce

Front squat

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

4′ AMRAP

5 Shoulder press (50/30kg)

10 T2B

Rest 2 minutes