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09

Ago 2018

CrossFit Wod-Martes-24.07.18.Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon 0 Comments

Metcon 10′ EMOM M1: 15/12 Cal Row M2: 12/9 Ring Push Up Metcon (Rondas y Reps) 15′ AMRAP 3-6-9-12-15… etc DL @50/35 Sh2OH @50/35 *Cada 3′: 100m KTB Farmer Walk **Empezar con el FW ADV: 60/40

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09

Ago 2018

CrossFit Wod-lunes-23.07.18.Barcelona

Condal Crossfit Sin categoría 0 Comments

Weightlifting (Back Squat) 5 Sets Build a 3RM 3″ Pause at the bottom 1st Rep 5″ Pause at the bottom 2nd Rep 7″ Pause at the bottom 3rd Rep 3’/Set Metcon (Tiempo) 3 RFT 10 DB P. Snt, left arm @ 22’5/15 10 Alt. DB OH Lunge, left arm 5/3 L Pull Up (Strict) 10 DB P. Snt, right arm @ 22’5/15 10 Alt. DB OH Lunge, right arm 5/3

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22

Jul 2018

CrossFit Beach Wod 18.3 – Sabado-21.07.18.Barcelona

Condal Crossfit Barcelona, BeachWod, CrossFit, Metcon, Team WOD, Wod For Time 0 Comments

CONDAL BEACH WOD 18.3 En Equipos de 4 integrantes 3RFT: Round1: Team Run 400 mts  + Team Paddle Swimg 300 mts then: *100 Paddle Board Thursters + 30 Syncro Burpees Over Board Round 2: Team Run 400 mts  + Team Paddle Swimg 300 mts then: *200 Paddle Board OH Alt Lunges + 30 Syncro Push Ups then: Round 3: *100 Paddle Board  GTO + 30 Syncro Inverted toes to board

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22

Jul 2018

CrossFit Wod-Viernes-20.07.18.Barcelona

Condal Crossfit Bad Girl, Barcelona, Benchmark, CrossFit, Man Maker WOD, Metcon, Wod For Time 0 Comments

3 ROUNDS FOR QUALITY 20 DB/KTB Floor Press top to top (10 x arm) 2-2-2 Weighted Pull Up w/DB* 90″ Rest *Descansar 15″ cada 2 Reps (Cluster) **No weighted PU sub: Strict Pull ups o Max time Hold on top Metcon (Tiempo) FOR TIME 15-12-9 Thrusters @ 40/25 Pull Ups 12-9-6 Thrusters @ 45/30 C2B 9-6-3 Thrusters @ 50/35 BMU TC 20′ ADV: 43/30 – 50/35 – 60/40

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22

Jul 2018

CrossFit Wod-Jueves-19.07.18.Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit, Metcon 0 Comments

Warmup En Tabata Style warm up the movements then: C.O.R.E with Plate if able 25 Hollow Rocks 25 v/ups 25 Russian Twist 25″ sec Hollow Hold 25 Russian Twist 25 OH Plate sit Ups 25 Back extensions 25″ Arch hold Metcon (Reps) En Trios 30’AMRAP Mientras Atleta 1: Run 1km, Atleta 2-3 acumulan Max Calorias Alternar estaciones cada vez que un atleta termine la carrera, el fin es que cada

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18

Jul 2018

CrossFit Wod-Miércoles-18.07.18.Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon, Wod For Time 0 Comments

Weightlifting (Snatch) 16′ EMOM M1 – M4: 3 Snatch grip Push Press M5 – M8: 3 Snatch Balance M9 – M12: 2 Hang Sqt. Snatch M13 – M16: 1 Sqt. Snatch @ Build a Heavy Rep Metcon (Tiempo) FOR TIME 12 Sqt. Snatch @ 40/30 500m Run 9 Sqt. Snatch @ 50/35 500m Run 6 Sqt. Snatch @ 60/40 500m Run 3 Sqt. Snatch @ 70/45 ADV: +10/5 KG

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17

Jul 2018

CrossFit Wod-Martes-17.07.18.Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit, Metcon, Salud, Team WOD 0 Comments

Metcon CORE NOT FOR TIME 1′ Ring/Box L-Sit Hold 2′ DBall Bear Hold 30″ Ring/Box L-Sit Hold 1′ DBall Bear Hold 15″ Ring/Box L-Sit Hold 30″ DBall Bear Hold TC 7′ Then: 300m KTB Farmer Walk (150m x2) TC 5′ Metcon (Reps) PARTNER WOD 15′ AMRAP 10/7 Cal Row 10 T2B Max Ring Dips UBK *Alternar full rounds **Anotar la suma total de las reps ADV: Max RMU

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17

Jul 2018

CrossFit Wod-lunes-16.07.18.Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit, Metcon, Wod For Time 0 Comments

Metcon (Reps) 5 ROUNDS 60″ Max Cal Row 60″ Max DU 60″ Max Cal AB/SKI 60″ Rest Then: R1: 300 mts Run For time R2: 400 mts Run For time R3: 800 mts Run For time R4: 400 mts Run For time R5: 300 mts Run For time *El reloj se reinicia 2 mins despues del que primer atleta vuelva al box *Anotar la suma total de Reps y el

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17

Jul 2018

CrossFit Wod-Viernes-13.07.18.Barcelona

Condal Crossfit Sin categoría 0 Comments

Metcon 4 ROUNDS BB Single leg DL x 8-10 each leg 30” Rest 2 DB/KTB Z Press x 8-10 30” Rest 20″ Max Cal Row/AB/Ski Metcon (Reps) 5x 2’ AMRAP 20/16 Cal Row/AB/Ski Max T2B 2’ Rest

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17

Jul 2018

CrossFit Wod-Jueves-12.07.18.Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon, Wod For Time 0 Comments

Metcon (Tiempo) FOR TIME 1600m Run (entrando al pasaje) 50 Burpees 50 Sit Ups 150 DU 50 Burpees 50 Sit Ups 1600m Run Mod 1: 800m Run 30 Burpees 30 Sit ups 100 DU o 2’ Práctica 30 Burpees 30 Sit Ups 800m Run Mod 2: 500m Run 20 Burpees 20 Sit Ups 75 DU o 2’ Práctica 20 Burpees 20 Sit Ups 500m Run

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17

Jul 2018

CrossFit Wod-Miércoles-11.07.18.Barcelona

Condal Crossfit AMRAP, Bad Girl, Barcelona, CrossFit, Metcon, Potencia tu mente 0 Comments

Weightlifting (Clean and Jerk) 6 Sets 2’/Set 3 Stop Halting CL DL + Sqt. CL from 2” Below Knees + Sqt. CL @ 70/80% @Rest: Pistols Prog Then:En 3 Sets build a Heavy Squat Clean Metcon (Rondas y Reps) Nasty Girls V2 13’Amrap 50 Alt Pistols 7 Muscle Ups 10 Hang P. Clean @ 70/50 Rx+ 3RFT Nasty Girls V2 3 Rounds for Time 50 Pistols (alternating legs) 7 Muscle-Ups

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17

Jul 2018

CrossFit Wod-Martes-10.07.18.Barcelona

Condal Crossfit Barcelona, Benchmark, CrossFit, Hero Wod, Metcon, Wod For Time 0 Comments

Metcon FOR QUALITY 50/40 Ring Rows feet eleved *Cada brake: 5 Weighted Push Ups T.J. JT FOR TIME 21-15-9 HSPU RING DIPS PUSH UPS TC 15’ Mod: 15-12-9

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