Weightlifting (Clean) Every 90″ x 5 Sets On the 0:00: 1 PCL On the 0:20: 1 HSqt CL On the 1:00: 1 Sqt CL 1:00-1:30 Cambiar peso R1: 60% R2: 70% R3: 75% R4: 80% R5: 85% Open 13.4 As Many Reps as Possible in 7 minutes 3 Clean-andJerks (135/95 lbs) 3 Toes-to-Bars 6 Clean-and-Jerks (135/95 lbs) 6 Toes-to-Bars 9 Clean-and-Jerks (135/95 lbs) 9 Toes-to-Bars 12 Clean-and-Jerks (135/95 lbs) 12

Weightlifting (Deadlift) En 5 Sets Build a3Rm DL @rest: 20” Hanging L-sit + 5/3 Calories Metcon (Reps) 10 ROUNDS Anotar la suma del peor set de cada ejercicio 30″ Max Cal AB/SKI 30″ Rest 30″ Max DL @ BW 30″ Rest 30″ Max Burpees Facing Bar 30″ Rest Rx+ 20kg + BW

For Técnica Run 500 mts 7 Perfect Squat Snatch @ 80%* 9 Muscle ups * *If faill  or miss Run 150 mts Metcon (Tiempo) Prep Open Wod 17.1 -En 20 Minutos- For time: Run 500 mts 10 dumbbell snatches 10 burpee box jump 20 dumbbell snatches 10 burpee box jump 30 dumbbell snatches 10 burpee box jump 20 dumbbell snatches 10 burpee box jump 10 dumbbell snatches 10 burpee box

Metcon CORE 3 RONDAS 15 Hollow Rocks 15 V-ups 15 Tuck ins 15″ Hollow Hold 15 Back extensions 15″ Arch Hold Rest 60″/Ronda Metcon (Tiempo) PARTNER WOD FOR TIME 20 RMU 50 Thrusters @ 40/30 2500m Row 50 Thrusters 20 RMU *Repartir any how

RECOGNIZE THE IMPORTANCE IN ENDURANCE “The No. 1 thing is CrossFitters think running is about running. No, running is about developing and improving overall work capacity,” Hinshaw said. “You are supporting your bodyweight, the amount of precision you are controlling and your body’s ability to buffer or clear your lactate.” So, why is that important? “When that lactate hits your bloodstream it has no idea where it came from, its

“Me lo tomé como un reto, y el resto es historia” Alex Iordache. Alex empezó en el mundo del CrossFit con ganas de encontrar un entrenamiento que le motivara. Estaba delgado y quería mejorar su forma física y su salud. El destino hizo que Condal CrossFit abriera su segundo box en el barrio de Gracia, justo en su barrio! y ese fue el detonante perfecto para acercarse a preguntar. -Yo

Weightlifting (Back Squat) 6 SETS OF 3 REPS SET 1-2: 75% SET 3-4: 80% SET 5-6: 85% Set cada 90″ Metcon (Reps) On a 20′ clock, 4 rounds of: R1: Cal Row / R2: Cal AB/SKI / R3: Burpees Facing Bar / R4: DU 50″ Work / 10″ Rest 40″ Work / 20 ” Rest 30″ Work / 30″ Rest 20″ Work / 40″ Rest 10″ Work / 50″ Rest

Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU / OVER HEAD SQUAT R1: 10 RR + 5 reps R2: 5 PU + 3 reps R3: 60% of Max + 2 reps R4: 50% of Max + 1 Heavy rep R5: 50% of Max + 1 Heavy rep R6: 50% of Max + 1 Heavy rep Open 11.6 As Many Reps as Possible in 7 minutes 3 Thrusters(100/65 lbs) 3 Chest-to-Bar Pull-ups 6

Metcon (Rondas y Reps) 20′ AMRAP 300m Run 30 DU 10 DL @ 50/35* 10 Burpees Over the Bar* *Aumentar 2 reps en cada ronda

Gymnastics (Handstand Walk) TRABAJAR EN LA TÉCNICA ADV: 10′ EMOM m1: 5 T2B + 2 BMU* m2: Max distance HSW *UNBROKEN Metcon (Rondas y Reps) 16′ AMRAP 100m Partner Carry (50m cada uno) 40 Partner Wall Balls @ 20/14 20 Partner Dead Lift @ 120/100/80 (MM/MF/FF) 10 Syncro T2B 5 Syncro Burpees Over the Bar

Metcon (Reps) WITH A RUNNING CLOCK 0:00-10:00: Run 2 Big Laps + Max Box Jumps @ 60/50 10:00-13:00: Rest 13:00-20:00: Run 800m + Max Push Ups 20:00-23:00: Rest 23:00-27:00: Run 500m + Max Sit Ups Skill MOBILITY

Gymnastics (Bar Muscle-up) Trabajar en la progresión Metcon (Tiempo) PARTNER WOD 3RFT 400m Row 12 DB Thrusters @ 22’5/15 6 BMU *Alternar ejercicios Rx+ Realizar el wod solo 3RFT

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