Dic 2017
Gymnastics (Handstand Push-up) STRICT HSPU -4 SETS- R1: 50% of Max S. HSPU + 40″ Cal Row R2: 50% of Max S. HSPU + 40″ Cal Row R3: 40% of Max S. HSPU + 40″ Cal Row R4: 40% of Max S. HSPU + 40″ Cal Row Metcon (Rondas y Reps) 4′ AMRAP 21/16 Cal row 21 Burpees 21 C2B PU Rest 2′ 4′ AMRAP 15/12 Cal row 15 Burpees
Dic 2017
Weightlifting (Snatch Pull) SNATCH PULL en 3 Pausas* + SNATCH PULL 3(1+1) x 4 series @ 85% set/2′ *Pausas en 2cm, rodillas, caderas Weightlifting (Snatch) 5′ EMOM 3 Squat Snatch @ 60% Metcon (Rondas y Reps) 3′ AMRAP 9 HP. Snatch @ 40/30 20 DU rest 90″ 3′ AMRAP 6 P. Snatch @ 50/35 20 DU rest 90″ 3′ AMRAP 3 Sqt. Snatch @ 60/40 20 DU
Dic 2017
Fuerza Gymnastics (Chest-To-Bar Pull-up) STRICT C2B-PU 4 RONDAS R1: 50% of Max S.C2B-PU R2: 40% of Max S.C2B-PU R3: 40% of Max S.C2B-PU R4: 40% of Max S.C2B-PU After every set: Build 3RM Front Squat Metcon (Reps) 16′ EMOM M1: 10 Front Squats @ 50%1Rm M2: 12 T2B M3: Max D-Ball Cleans @50/30 M4: Rest
Dic 2017
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 Max S. HSPU + 1 heavy rep DL R6: 40% of Max S. HSPU +
Dic 2017
Weightlifting (Clean and Jerk) 5 working sets of: 1 PCL + 1 FSqt + 1 Sqt CL + 1 Split Jerk @ 65% 2’/Set Metcon (Rondas y Reps) 15′ AMRAP 12 T2B** 9 Box Jump @ 60/50 6 CL+J Ubk @ 60/40* *If Broken = 5 Burpees Over the Bar ** If T2B no available, estrict toes to high 1**
Dic 2017
Fuerza Gymnastics (Handstand Push-up) Strict HSPU/Pike Pu R1: 40% of Max Strict HSPU R2: 40% of Max Strict HSPU R3: 40% of Max Strict HSPU R4: 40% of Max Strict HSPU 2’/Set @Rest: 8 Row Pulls x Max cal Metcon (Tiempo) PARTNER WOD FOR TIME and CALORIES 4 ROUNDS (2c/u) A1: 100 DU + 500m MB Run A2: Max Cal Row
Nov 2017
Weightlifting (Front Squat) 10-8-6-4-2 *Aumentar peso en cada set Rest: 90″/ronda Skill Pistol Metcon (Reps) 16′ EMOM M1: 8-10 Alt. Pistols M2: 12 DL @ 100/70kg o 60% 1RM M3: Max Burpee Box Jump @ 60/50 M4: Rest *Anotar Número Total Burpees
Nov 2017
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
Nov 2017
Metcon (Rondas y Reps) EN TRIOS 30′ AMRAP 60 Burpees Box jump Over @ 60/50 60 DBall Cleans @ 50/30 60 Cal AB o Ski *Repartir any how
Nov 2017
Skill HSPU/T2B/DU Metcon (Rondas y Reps) PARTNER WOD 20′ AMRAP 20 DU 10 HSPU 20 DU 10 T2B 100m DBall Run @ 50/30 *Alternar ejercicios y correr juntos cada uno con su DBall RX+: Individual
Nov 2017
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
Nov 2017
Weightlifting (Seated Press) Build a 1RM en 5-6 sets rest: 2′-3′ Metcon (Rondas y Reps) -12′ AMRAP- 3-6-9-12-15… etc Wall Balls @ 20/14 10-15-20-25-30… etc Du’s
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