WOD 29.11.14
METCON A. 10′ EMOM 5 Push ups 5 Air squats 5 V-ups B. 20′ AMRAP 20 Push press 20 Burpees 20 Box jumps
Pubblicati da CrossFit Lecce
WOD 28.11.14
STRENGTH Snatch 1-1-1-1-1 METCON 8′ Cap time 50 Thrusters 25Push up AMRAP double unders then… AMRAP 5 Minutes 10 Box jumps 10 Wall balls
WOD 27.11.14
STRENGTH Back squat 1-1-1-1-1 METCON AMRAP 12 Minutes 10 Push press 20 Air squats 30 KB swings
WOD 26.11.14
SKILLS Muscle up progression METCON 2 Muscle ups 4 Deadlifts 40 Double unders
WOD 25.11.14
STRENGTH Deadlift 4-4-4-4-4 METCON EMOM 10′ 3 Overhead squat Sit ups Athlete will complete 3 overhead squat at the beginning of each minute and use any remaining time to complete as many sit ups as possible. Score is total sit ups. Then 5 rounds for time: 5 HSPU 10 Snatch
WOD 24.11.14
STRENGTH Clean & Jerk 1 RM METCON A. AMRAP 7 Minutes 3, 6, 9, 12 … Front squats hand release push ups Rest 3 minutes B. AMRAP 7 Minutes 10 T2B 20 Lunges bodyweight
WOD 22.11.14
METCON For time: 400 mt run 20 push press 40 squats 50 Kb swings 40 push ups 20 pull ups 400 mt run
WOD 21.11.14
STRENGTH Front squat 1-1-1-1-1 METCON EMOM 16 minutes odd: 5 push ups + 15 squats even: max KB swings Score is total number of KB swings
WOD 20.11.14
STRENGTH Snatch 3-3-3 METCON AMRAP 10 Minutes 10 Box jumps 10 KB Swings
WOD 19.11.14
STRENGTH Back squat 3-3-3-3-3 METCON 5 Rounds for time 5 Thrusters 15 Sit ups 400 mt. run