Weightlifting (Clean and Jerk) 3’ EMOM 1 High Hang sqt. Clean + 1 Hang sqt. Clean + 1 Squat Clean and Jerk @ 60% 1’ Rest 3’ EMOM 1 Hang sqt. Clean + 1 Squat Clean and Jerk @ 65-70% 1’ Rest 5’ EMOM 1 Squat Clean and Jerk @ Climbing Metcon (Reps) 6 x […]

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 […]

Gymnastics (Chest-To-Bar Pull-up) STRICT C2B PU + Build a Heavy Rep of BACK SQUAT con 3″ de pausa R1: 10 Ring Rows + 5 reps R2: 5 S.Pull ups + 3 reps R3: 60% of Max + 1-2 reps R4: 60% of Max + 1 heavy rep R5: 60% of Max + 1 heavy rep […]

Fuerza Gymnastics + Deadlift STRICT HSPU + DEAD LIFT R1: 10 Push ups + 5 reps DL @ 65% R2: 5 Pike Push ups + 3 reps DL @ 75% R3: 50% of Max S.HSPU + 1-2 reps DL @ 80-85% R4: 40% of Max S. HSPU + 1 heavy rep DL R5: 40% of […]

Gymnastics (Pull-up) Test: Max Strict C2B Pull Ups UBK *No Strict PU: 1) Low Bar PU 2) Eccentric PU Skill Gymnastic Kipping Pull Up Metcon (Rondas y Reps) 4 x 3′ AMRAP 100m D-Ball Walk @ 50/30 Max Rounds of Cindy rest 60″/AMRAP *Retomando Reps

Weightlifting (Clean and Jerk) Build 1RM en 6 sets rest: 2′-3′ TC 18′ Skill BARBELL CYCLING Grace 30 Clean-and-Jerks (135/95 lbs) aka: “Amazing Grace.” Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without […]

Weightlifting (Bench Press) Build a 1RM en 5-6 sets rest: 2′-3’/set Metcon (Tiempo) 3RFT 2 Rope Climb 500m run 20 Push ups TC 15′ RX+: 3RFT 2 LL Rope Climb 500m Run 21-15-9 Ring Dips

-Test Week –   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 […]

CrossFit Wod Barcelona Viernes 17.11.17 Weightlifting (Split Jerk) Build a 1RM en 5-6 sets rest 2′-3′: work on Mu prog Metcon (Rondas y Reps) 6′ AMRAP 3-6-9-12-15-18… etc. DB Thrusters @ 22’5/15 Burpees with DB Rest 2′ before next wod Metcon (Reps) 3’ Amrap: Max Burpee Muscle Up

“Hero’s C.O.R.E” Atletas A,B,C rotan estaciones de CORE y DT For Time:  20 Synchro Knees to Chest (A+B) 2 Rnds “DT” con Dumbells @15/10 (C) 15 Synchro Knees to Elbow (C+B) 2 Rnds “DT” con KB’s @ 16/12 (A) 10 Synchro T2B (A+C) 2 Rnds “DT” con Barbell @60/40 (B) -Time Cut 18 mins- @20:00 […]

“Too Fast Too Furious 2.0” Este Wod es por tiempo y max kilos Atletas rotarán estaciones “conga style”   For Time + Kilos: Sky 200 mts 1 Squat Snatch Row 200 mts 2 Squat Snatch  Assault Bike 0.4 miles 3 Squat Snatch Inmediatemanete despues: “Team Karen” 150 Alternate Wall Balls @All teams- 14lbs Atletas rotarán […]

Weightlifting (Sumo Deadlift) AGAINST BANDS Build a 1RM en 5-6 sets rest 2′-3′ Metcon (Tiempo) FOR TIME 10 Alt. Pistols 15 HP Snatch @ 40/30 150 m run 10 Alt. Pistols 10 HP Snatch @ 50/35 150 m run 10 Alt. pistols 5 HP Snatch @ 60/40