WOD 30.11.15
Snatch
1 RM
7 RFT
21-18-15-12-9-6-3
Sumo deadlift high-pull
Pull ups
WOD 27.11.15
/0 Commenti/in Wod /da CrossFit Lecce100 Sit-ups for time:
At the top of each minute stop and do 4 push-ups
Nasty Girls
50 Air Squats
7 Muscle-ups
10 Power Cleans, 60/40kg
3 Rounds For Time.
WOD 26.11.15
/0 Commenti/in Wod /da CrossFit LeccePush press
3-3-3@85%
5 rounds
6 Weighted Dips
8 Burpees
10 KB swings
WOD 25.11.15
/0 Commenti/in Wod /da CrossFit LecceFor time
90 Double unders
75 Lunges
60 Push-ups
45 Knees to elbows
30 Box jumps
15 Handstand push-ups
WOD 24.11.15
/0 Commenti/in Wod /da CrossFit LecceClean & jerk
4-4-4-4@75%
4 rounds
Max rounds in 3 minutes of
3 Deadlifts
6 Push-ups
9 Squats
Rest 1 minute after completion
WOD 23.11.15
/0 Commenti/in Wod /da CrossFit LecceFront squat
1RM
5 rounds
6-5-4-3-2x Thruster (60/40kg)
15x KB swings (24/16kg)
WOD 21.11.15
/0 Commenti/in Wod /da CrossFit Lecce“Lumberjack 20”
20 Deadlifts 125/85kg
Run 400m
20 KB swings 24/16kg
Run 400m
20 Overhead Squats 50/30kg
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans 20/10kg
Run 400m
WOD 20.11.15
/0 Commenti/in Wod /da CrossFit LecceCore:
30 second Plank
60 Sit-ups
40 Leg Raises
30 Double Crunches
20 Pushups
10 Hollow Rocks
30 second Plank
3RFT
8 Power Clean (60/40kg)
16 TTB
8 Push Jerks (60/40kg)
16 Burpees
WOD 19.11.15
/0 Commenti/in Wod /da CrossFit LecceBack squat
3-3-3 @ 85%
5 sets of the following pulling complex: 5 Bar MU + 7 C2B + 9 Pull ups – goal is to complete the entire set without coming off the bar. Unlimited rest between sets.
“Jeremy”
AMRAP 4:
5 Hang Squat Snatch,
10 Lateral Burpees
“Beau”
AMRAP 4:
15 Box Jump Overs
30 Wall balls
WOD 18.11.15
/0 Commenti/in Wod /da CrossFit LecceShoulder press
3-3-3-3-3 @ 80%
5 RFT
15 Right Arm Dumbbell Snatches
15 Sit-ups
15 Left Arm Dumbbell Snatches
15 D.U.
INTERESTING LINKS
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