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04

Feb 2018

CrossFit Wod-Jueves-01.02.18-Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit, Metcon 0 Comments

Weightlifting (Back Squat) 7′ EMOM 5 Back Squats @ 70% + 30 DU Metcon (Reps)   9 x 90″ AMRAP 15 Cal Row Max Burpees Over the row Rest 90″ 90″ AMRAP 15 Cal AB Max RKTBS @ 32/24 Rest 90″ 90″ AMRAP 15 Cal Ski Max DU Rest 90″   *En los sigiuentes 3 amraps ejecutar 12 calories *En los ultimos 3 amraps 9 calorias 

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31

Ene 2018

CrossFit Wod-Miercoles-31.01.18-Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon, Wod For Time 0 Comments

Weightlifting (Clean and Jerk) BARBELL CONDITIONING 5 Sets 90″/ Set @ 60-70% S1: 6 HSCL + 2 Push Jerks S2: 5 HSCL + 3 Push Jerks S3: 4 HSCL + 4 Push Jerks S4: 3 HSCL + 5 Push Jerks S5: 2 HSCL + 6 Push Jerks Then: Set 6: Build 1 rep pesada C+J Set 7: Build 1 rep pesada C+J Set 8: Build 1 rep pesada C+J Metcon (Tiempo) FOR

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31

Ene 2018

CrossFit Wod-Martes-30.01.18-Barcelona

Condal Crossfit AMRAP, Bad Girl, Barcelona, Benchmark, CrossFit, Metcon 0 Comments

Gymnastics (Chest-To-Bar Pull-up) 3 SETS 90″ AMRAP 150m Sprint Run Max KC2B PU Rest 90″/AMRAP Metcon (Rondas y Reps) RUN CINDY 20′ AMRAP 5 Pull ups 10 Push Ups 15 Air Squats * Cada vez que se realizan 3 rondas, 500m run

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31

Ene 2018

CrossFit Wod-Lunes-29.01.18-Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit, Metcon, Open Workout 0 Comments

Metcon (Tiempo) KIPPING HSPU 15 HSPU rest 1′ 12 HSPU rest 45″ 9 HSPU rest 30″ 6 HSPU rest 15″ 3 HSPU Weightlifting (Deadlift) 5′ EMOM 5 DL @ 70-75% + 3 High Box jump Open 15.1 Complete As Many Rounds as Possible in 9 minutes 15 Toes-to-Bars 10 Deadlifts (115/75 lbs) 5 Snatches (115/75 lbs) Open 15.1 and 15.1A should be done together as follows: As soon as the

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31

Ene 2018

CrossFit Wod-Viernes-26.01.18-Barcelona

Condal Crossfit AMRAP, CrossFit, Metcon 0 Comments

Gymnastics (Bar Muscle-up) Trabajar en el Skill ADV: 10′ EMOM M1: 50 DU M2: 5 C2B + 3 T2B + 1 BMU Metcon (Rondas y Reps) 15′ AMRAP 4 BMU 8 DBall Squats @ 50/40 12 Burpees over the DBall

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25

Ene 2018

CrossFit Wod-Jueves-25.01.18-Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon, Salud 0 Comments

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

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24

Ene 2018

CrossFit Wod-Miércoles-24.01.18-Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit, Metcon 0 Comments

Weightlifting (Snatch) 4 Sets x 3 2’/Set @ 70-80% 1 Pause 3 Pos. Snt Pull +1 Sqt Snt (Pausa de 3″ en las rodillas) + 1 Sqt Snt Then: 4 x 1 Snatch pesados sin fallos Metcon (Reps) Prep Open 14.1 12’ Amrap 30 Du’s 10 GTO @ 30/25 * *subir 10/5 kg cada Rnd

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24

Ene 2018

CrossFit Wod-Martes-23.01.18-Barcelona

Condal Crossfit CrossFit, Metcon, Wod For Time 0 Comments

Gymnastics (Handstand Push-up) STRICT HSPU + KTB ROW R1: 60% of Max R2: 60% of Max R3: 60% of Max R4: 50% of Max ADV: 1 Set Max reps Kipping HSPU UBK Metcon (Tiempo) PARTNER WOD FOR TIME Lo más rapido posible, acumular 100 DB Thrusters. A1: 2′ AMRAP 5 C2B-PU 9/7 CAL ROW Max DB Thrusters @ 22’5/15 A2: Rest ADV: + 2/1 reps cada turno

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24

Ene 2018

CrossFit Wod-Lunes-22.01.18-Barcelona

Condal Crossfit 1REp Max, Barcelona, CrossFit, Metcon, Wod For Time 0 Comments

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 R6: 50% of Max + 1 heavy rep ADV: 1 Set of Max reps Kipping

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24

Ene 2018

CrossFit Wod-Viernes-19.01.18-Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon, Team WOD 0 Comments

CORE TABATA Hollow hold Superman hold Rest 2’ TABATA L-Sit hold Hip extension hold Metcon (Reps) PARTNER WOD 15′ AMRAP 50 Wall Balls @ 20/14 50 C2B PU 50 Box Jump Over @ 60/50 50 HSPU *Repartir any how

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23

Ene 2018

CrossFit, cuidado con este vicio!

Condal Crossfit Salud, Sport Coaching 0 Comments

“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

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18

Ene 2018

CrossFit Wod-Jueves-18.01.18-Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon, Salud 0 Comments

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

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