-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 Total is CrossFit’s approach to testing absolute strength, deeming these movements the “three most effective

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

Weightlifting (Overhead Squat) 4×3 @ 70-75% 1RM Set cada 2′ Weightlifting (Back Squat) 1×8 @ +5kg a la semana anterior Metcon (Tiempo) FOR TIME 500m Run 100m DBall Run @ 50/30 800m Run 100m DBall Run @ 50/30 500m Run

Weightlifting (Clean Pull) 6 Sets 2’/set 1×4 @ 60% 1×4 @ 70% 1×4 @ 80% 1×3 @ 90% 2×2 @ 100% Metcon (Tiempo) “POWER ELIZABETH” FOR TIME 21-15-9 PCL @ 60/40 Ring Dips -TC 10 mins-

Weightlifting (Front Squat) En 5-6 Sets: Build a 1RM with Bands Rest: 2′ Metcon (Reps) 3 x 3′ AMRAP 100 m sprint run 10 Box step up with KTB @ 24/16 10 AKTBS @ 24/16 R1: Max Box Jumps / R2: Max Pull ups / R3: Max Air Squats Rest 1′ entre AMRAPS *Anotar las reps por separado

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

-BACK SQUAT- 4 RONDAS In a 30″ window:  Max reps @ 65-70% 1RM Rest: 2′ entre rondas ======================================================================== Metcon (Reps) 16′ EMOM Min 1: 15 DL @ BW o 50% 1RM Min 2: 100m sprint run Min 3: Alternar entre sets: Max reps Pull ups / Max reps HSPU Min 4: Rest Rx+: Strict Pull ups / Strict HSPU

CrossFit Wod-Miércoles-Barcelona Skill TURKISH GET UP KTB CLEAN Metcon (Tiempo) FOR TIME 21-18-15-12 KTB CLEAN UBK* 10-15-20-25 Push ups 4-3-2-1** Turkish get up *If broken 50m Farmer Carry  

CrossFit Wod-Martes   Metcon (Tiempo) PARTNER WOD RUNNING CLOCK On the 0:00… 80/70/60 (HH/HM/MM) Cal Row On the 5:00… 3RFT 30 Box jump over @ 60/50 30 DB Snatch @ 22’5/15 On the 15:00… 80/70/60 Cal Row On the 20:00… 3RFT 30 SDLHP @ 40/30 30 Burpees OB On the 30:00… 80/70/60 Cal Row *Repartir reps any how A1: work / A2: Rest *Anotar tiempos de cada bloque por separado

Metcon (Tiempo) 4RFT Run 500m 12 OH Squats @ 40/30 6 BMU RX+ : 50/35 -Then- Relax- recovery & mobility after the InBox

-CrossFit Wod Viernes- Weightlifting (Floor Press) BUILD A 1RM en 5-6 SETS rest 2′-3′ Metcon (Tiempo) PARTNER WOD FOR TIME 12-9-6 Cal Row HSPU directly intro… 6-9-12 Cal Row Burpees over the rower *Alternar rondas completas