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  • CrossFit Wod-Miércoles-12.09.18-Barcelona

    By Carlos Tinoco - Coach | In Barcelona, CrossFit, Metcon, Salud, Wod For Time | on septiembre 12, 2018

    Weightlifting (Snatch) 3’ EMOM 1 High Hang sqt. Snatch + 1 Hang sqt. Snatch + 1 Squat Snatch @ 60% 1’ Rest 3’ EMOM 1 Hang sqt. Snatch + 1 Squat Snatch @ 65-70% 1’ Rest 5’ EMOM 1 Squat Snatch @ Climbing Metcon (Tiempo) FOR TIME 21 – 15 – 9 Alt. DB Snatch […]

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  • CrossFit Wod-Lunes-07.09.18-Barcelona

    By Carlos Tinoco - Coach | In 1REp Max, Barcelona, CrossFit | on septiembre 11, 2018

    CrossFit Total Sum of the Best of Each Lift 1 Back Squat 1 Shoulder Press 1 Deadlift Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt. The CrossFit Total is CrossFit’s approach […]

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  • CrossFit Wod-Viernes-07.09.18-Barcelona

    By Carlos Tinoco - Coach | In AMRAP, Barcelona, Benchmark, CrossFit | on septiembre 11, 2018

    Skill WORK ON RING MU Los Advance durante el trabajo técnico realizarán un trabajo estricto. Metcon (Reps) ADVANCE 4 SUPER SERIES 15 MB Sit Ups + Max Strict RMU Unbk 2’ rest / Series Metcon GYMNASTICS TEST a) ADV: 30 RMU FOR TIME b) Rx: 8’ AMRAP: Max MU (Bar o Ring) c) 8’ AMRAP […]

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  • CrossFit Wod-Jueves-06.09.18-Barcelona

    By Carlos Tinoco - Coach | In Sin categoría | on septiembre 11, 2018

    Metcon CORE 150m KTB Farmer Walk 10 Hollow Rocks 10 Back extensions 100m KTB Farmer Walk 15 Hollow Rocks 15 Back extensions 50m KTB Farmer Walk 20 Hollow Rocks 20 Back extensions Metcon (Reps) 5x 2’ AMRAP 10 Burpees 150m Sprint Run Max Burpees 3’ Rest/AMRAP *Anotar las Reps de cada AMRAP por separado MOD: […]

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  • CrossFit Wod-Miercoles-05.09.18-Barcelona

    By Carlos Tinoco - Coach | In AMRAP, Barcelona, CrossFit, Metcon | on septiembre 11, 2018

    Skill WORK ON CLEAN AND JERK in 12-15’ Durante el trabajo técnico los Advance realizarán un wod de activación previo a la parte de fuerza Metcon ADVANCE 3x 3’ AMRAP 10/7 Cal Row 3 Power Cleans 3 Front Squats 3 Jerks 1’ Rest/AMRAP @ 1er AMRAP: 40% 1RM CLJ 2o AMRAP: 50% 1RM CLJ 3er […]

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  • CrossFit Wod-Martes-04.09.18-Barcelona

    By Carlos Tinoco - Coach | In Barcelona, CrossFit, Metcon, Wod For Time | on septiembre 11, 2018

    Skill WORK ON “PERFECT DL” in 10’ *Los Advance, mientras se realiza la técnica del DL realizaran trabajo accesorio. Metcon ADVANCE 2/3 RFQ 10/10 Single arm Ring Rows 10/10 Single leg KTB DL 20 Alt. Goblet KTB Reverse lunge TC 10’ Metcon (Tiempo) FOR TIME 21 DL @BW 500m Run 18 DL 500m Run 15 […]

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  • CrossFit Wod-Lunes-03.09.18-Barcelona

    By Carlos Tinoco - Coach | In AMRAP, Barcelona, Benchmark, CrossFit, Fuerza Mental, Metcon | on septiembre 11, 2018

    Skill WOD PREP. Work on Thruster and Kipping Pull ups in 15’ *Los Advance en los 15’ Buscaran 1 RM de Thruster. Weightlifting (Thruster) ADVANCE BUILD A 1 RM THRUSTER IN 15’ Despues de cada levantamiento realizar 5-8 Strict C2B o Strict Pull ups Metcon (Rondas y Reps) “BERGERON BEEP TEST” EMOM For as long […]

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  • CrossFit Wod-Viernes-31.08.18-Barcelona

    By Carlos Tinoco - Coach | In Barcelona, CrossFit, Metcon | on septiembre 11, 2018

    Weightlifting (Bench Press) 4 Sets / 3’ Build a 3 RM w/ 5” Pause 2cm chest at 1st Rep @Rest: 8-10 2DB/KTB inverted Row Metcon (Tiempo) 5 RFT 10 HSPU 10 SDLHP @50/35 100m DBall Run @50/40 ADV: Deficit HSPU – @60/40

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  • CrossFit Wod-Jueves-30.08.18-Barcelona

    By Carlos Tinoco - Coach | In Barcelona, CrossFit, Metcon | on septiembre 11, 2018

    Metcon CORE 2 RFQ 1’ L-Sit Hold on Rings or Box 10/10 Single leg plate Good Morning 1’30” DBall Bear Hold TC 8’ Metcon (Tiempo) FOR TIME 800m Run 27/21 Cal AB/Ski 27/21 Cal Row 27 Burpees 500m Run 21/18 Cal AB/Ski 21/18 Cal Row 21 Burpees 300m Run 15/12 Cal AB/Ski 15/12 Cal Row […]

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  • CrossFit Wod-Miércoles-29.08.18-Barcelona

    By Carlos Tinoco - Coach | In Barcelona, CrossFit, Metcon | on septiembre 11, 2018

    Weightlifting (Snatch) 3’ EMOM: 3 Muscle Snatch 60” Rest 3’ EMOM: 3 Power Snatch 60” Rest 3’ EMOM: 3 Squat Snatch (Build a 3 Heavy Reps) Metcon (Rondas y Reps) 7’ AMRAP 10 P. Snatch @30/25 1 Rope Climb ADV: @40/30 – RC legless

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  • CrossFit Wod-Martes-28.08.18-Barcelona

    By Carlos Tinoco - Coach | In Barcelona, CrossFit | on septiembre 11, 2018

    Metcon 3 RFQ 12 Strict Ring Dips 60” Rest 6/6 Single arm Ring Rows* 60” Rest *No single arm RR sub: 12 Ring Rows feet eleved Metcon (Tiempo) FOR TIME In: 500m Run 21-15-9 AKTBS @ 24/16 T2B 50 DU after every set Out: 500m Run ADV: @32/24 – 100 DU after every set

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  • CrossFit Wod-Lunes-27.08.18-Barcelona

    By Carlos Tinoco - Coach | In Sin categoría | on septiembre 11, 2018

    Weightlifting (Back Squat) 10’ EMOM M1: 5 Back Squat @75-80% M2: 40” Max Strict C2B ADV: Max Strict RMU *No S.Pull Up: Sub max time hold on top Metcon (Reps) Anotar reps Strict C2B Metcon (Reps) 3 x 4’ AMRAP 150m Sprint Run 2 Rounds: 4 C2B, 6 Alt. Pistols, 8 Box Jump @60/59 1er […]

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