STRENGTH 5-8 Sets of: 1 Power clean + 1 front squat + 1 jerk POST1: Peso. GYMNASTIC WOD 5 Rounds of: 10 Chest to bar 10 Goblet squat (24/16) 5 Hspu POST2: Tiempo. WOD (21-15-9) Deadlift (100/70) Burpees bar facing POST3: Time
CrossFit WOD
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STRENGTH Buscar «heavy» Squat clean POST1: Peso. WOD 8′ AMRAP 800 m Run …Máx Burpee – pullups POST2: Total reps. WOD2 In 8′ Window: -From 0 to 4′ Amrap complex 3 Stoh – 4 front squat – 5 hang power clean (60/40) -From 4 to 8′ 2′ Máx kb box step up (24/16) 2′...
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GYMWOD 6′ AMRAP LADDER (10-1) Hspu Toes to bar POST1: Time BARWOD 6′ AMRAP LADDER (1-10) Hang power snatch (45/32) Oh squat POST2: Time. MIDLINE WOD Máx time in: Plank hold position POST3: Time.
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STRENGTH 5-8 Ses of: 1 Snatch +1 Oh squat WOD (9’CAP) For time: 100 Wallballs *Cada minuto, haremos 8 Burpees, empezando desde 0′. POST1: Tiempo. WOD2 4′ AMRAP 3 Devil press (22,22/15,15) 6 Db’s power clean 9 Db’s front rack lunges (stationary) 1′ rest and… POST2: Total rounds + reps. 4′ AMRAP Meters row*...
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STRENGTH Buscar 3RM Back squat POST1. Peso. WOD In 9′ Window: 50 Single kb front rack lunges(24/16)(stationary) 400 m Run 50 Kb swing POST2: Time. WOD 2 8′ E2MOM 2 Rounds of: 10 Thruster (42/30) 10 Pullups POST3: De 1 a 4.
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WOD -Completa el máximo número de reps a la siguiente secuencia en 3 minutos*: 10 Hspu 15 Hang power snatch (45/32) 20 Toes to bar 25 Wallball 30 D. unders …Máx burpees over the ball 3′ rest -Completa el máximo número de reps en 5′ a la secuencia en minutos*: 5′ rest -Completa el...
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STRENGTH Buscar «heavy» Hang power snatch POST1: Peso. WOD (10′ CAP) 4 Rounds of: 200 m run 10 Hang power clean (60/40) 5 Front squat CONDITIONING WOD 2 Teams of 4 people: 1º 2′ AMRAP Cal assault bike 30» rest 2º 2′ Cal skierg 30» rest 3º 2′ D. unders 30» rest 4º 2′ Db box step...
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STRENGTH 5 Sets of: 1 Push jerk + 1 split jerk POST1: Peso. WOD 7’Amrap Ladder (1,1,1,2,2,2,3,3,3,4,4,4…) Strict press – Push press – Push jerk (45/32) 14 Burpees POST2: Total reps. WOD 8′ EMOM -(15/12) Cal row -50» Máx wallclimbs POST3: Total wallclims.
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STRENGTH 5-8 Sets of: 3 Front squat POST1: Peso. WOD 12 Sets of: 90» ON – 30» rest* -20 Wallball – 10 Pullups -10 Deadlift (80/50) – 20 Kb swing (24/16) * Cada set es amrap (no solo una ronda) POST2: WB+P POST3: DL+KBS POST
