Jul 2016
A. -En 10 mins – Build a 2Rm 1+1/4 Front Squat + 3 H. Box Jumps B. Partner Wod 20′ AMRAP: Mientras A1: 10 Bx Jumps SB Complex(2 SB Cleans + 2 SB W.Lunges @40/30) +1 cada rnd Alternar: Run 100/Row 100 A2: 12 R.twist @ 10/5 + 2 cada Rnd
Jul 2016
A. -Hang Power Clean- .3 – 3 – 3. Rest= Handstand walk Practice B. Skill: SDLHP / Rope Climb A1 vs A2 Mientras A1: Row/Run 1.5 km For Time A2: AMRAP con duración A1 time: 1 Rope Climb 5 Push Ups 7 SDLHP@ 40/30 * Rest 2′ y cambiar roles
Jul 2016
A. Skill: Power Jerk – Split Jerk B. 3 mins – Barbel Cycling – Clean + Split jerk C. En 4 sets: Build a 3 C&J -Heavy , Rest: row 5/10/12/15 cal 10′ EMOM (5 Sets) m1: 10 wall balls + 1-3 C+J* m2: 15/10 cal Row * Anotar número total de C+J a lo largo de los 5 sets -Rest 2′- 4′ AMRAP Run 500 mts tiempo rest: amrap
Jul 2016
A. Press Banca .3 – 3 – 3. + Pull-Ups .3 – 3 – 3. B. Skill: Rig Dips,Box Jumps , Lunges C. -12′ AMRAP- 5 x C2B-PU 10 x Ring Dips 15 x OH.Plate-Lunges @ 15/10 20 x Box Jump (Low) D. Stretch: Skin the cats 3 x 15″
Jun 2016
A. Back Squat 10-8-6-4-2 Rest 90″ = 30″ HSPU + 30″ Hero Pose B. -16.4 Invertido y Acortado – 10′ AMRAP 55 HSPU 55 Cal Row 55 Wall Balls @ 20/14 55 Dead Lifts @ 100/70
Jun 2016
A.Skill: Burguener Warm Up B. OLY Skills: -Hang Power Snatch – 2 Pos En 10 mins Build 3 reps -Hang Power Clean – 2 Pos En 10 mins Build 3 reps C. G.Progresion: Push Ups-PU estricta – K.Pull Up – C2B Pull Up – RMU 15’AMRAP 9 – 7 – 5 – 3 Burpees Over bar Hang Power Snatch @ 50/35 -Run 500 mts- 3 – 5 – 7 –
Jun 2016
A. Squat Therapy -TABATA TOTAL- 8Rnds de cada ejercicio 20″ work – 10″Rest Air Squat 1’Rest Push Ups 1′ Rest Sit Ups 1′ Rest Ring Rows 1’Rest Burpees * Anotar peor score de cada ejercicio y sumar el total * Comp: 10-11-15 ó 15-07-15
Jun 2016
A. – Press Banca – En 12 mins…….3 x 1 B. -3′ AMRAP- Toes to Bar C. -CrossFit.Com 13.06.16- En el Remo : -pace for as long as possible- Row a sub 1:25/500 mts Rest 2′ Row a sub 1:30/500 mts Rest 2′ Row a sub 1:35/500 mts Rest 2′ Row s sub 1:30/500 mts
Jun 2016
A. Skill: HSPU, Pistols, Pull Ups: escoger una habilidad que necesite más atención … 10 mins B. MARY XXX o Mary Acumular la mayor cantidad de reps a lo largo de: 20mins AMRAP: Divididos en = 8′ AMRAP -3’Rest- 6’AMRAP -2’Rest- 4’AMRAP -1Rest- 2’AMRAP 10 HSPU 20 Alt Pistols 30 Pull Ups 15 HSPU 30 Alt Pistols 45 Pull Ups 20 HSPU 40 Alt Pistols 60 Pull Ups 25 HSPU
Jun 2016
A. Skill: 3 Pos Snatch ( Hips, Knee, Floor) B. Skill: Estrict Pull Up, Kipping Pull Up, C2B Pull up C. “Double Bar Complex” == En 15 mins completar == For Time: ·3 – 6 – 9 – 12· Pull Ups Complex (1 Estrict + 1 KPU + 1 C2B = 3) P.Snatch Complex (1 High Hang Snt+ 1 Hang Snt + 1 Power Snt =3)@ 50/35 Tiempo Restante: Ascender
Jun 2016
A. Skill: Bar MU B. Build a perfect 3Rm Dead Lift C. -Día especial Wod especial- Feliz Cumple Ara Hero Wod “BARRAZA” 18′ AMRAP Run 200 mts 9 DL 6 Burpees Bar Muscle Up
Jun 2016
A. Skill: DU/TU B. En 10 mins build a 1Rm Squat Clean, *3-5 T2B/set C. CF OPEN 16.2 4’AMRAP 25 T2B 50DU 15 Squat Clean@ 60/40 4’AMRAP 25 T2B 50 DU 13 Sqt Cleans@ 85/50 4’AMRAP 25 T2B 50 Du 11 Sqt Cleans @ 100/60
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