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12

Sep 2018

CrossFit Wod-Miércoles-12.09.18-Barcelona

digitalavenue Barcelona, CrossFit, Metcon, Salud, Wod For Time 0 Comments

Weightlifting (Snatch) 3’ EMOM 1 High Hang sqt. Snatch + 1 Hang sqt. Snatch + 1 Squat Snatch @ 60% 1’ Rest 3’ EMOM 1 Hang sqt. Snatch + 1 Squat Snatch @ 65-70% 1’ Rest 5’ EMOM 1 Squat Snatch @ Climbing Metcon (Tiempo) FOR TIME 21 – 15 – 9 Alt. DB Snatch @ 22’5/15 Pull Ups TC 8’ ADV: C2B-PU

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11

Sep 2018

CrossFit Wod-Lunes-07.09.18-Barcelona

digitalavenue 1REp Max, Barcelona, CrossFit 0 Comments

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 lifts in existence for

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11

Sep 2018

CrossFit Wod-Viernes-07.09.18-Barcelona

digitalavenue AMRAP, Barcelona, Benchmark, CrossFit 0 Comments

Skill WORK ON RING MU Los Advance durante el trabajo técnico realizarán un trabajo estricto. Metcon (Reps) ADVANCE 4 SUPER SERIES 15 MB Sit Ups + Max Strict RMU Unbk 2’ rest / Series Metcon GYMNASTICS TEST a) ADV: 30 RMU FOR TIME b) Rx: 8’ AMRAP: Max MU (Bar o Ring) c) 8’ AMRAP 5 C2B PU 5 KTB Push Ups feet eleved @over 15kg Plate Metcon (Tiempo) 30

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11

Sep 2018

CrossFit Wod-Jueves-06.09.18-Barcelona

digitalavenue Sin categoría 0 Comments

Metcon CORE 150m KTB Farmer Walk 10 Hollow Rocks 10 Back extensions 100m KTB Farmer Walk 15 Hollow Rocks 15 Back extensions 50m KTB Farmer Walk 20 Hollow Rocks 20 Back extensions Metcon (Reps) 5x 2’ AMRAP 10 Burpees 150m Sprint Run Max Burpees 3’ Rest/AMRAP *Anotar las Reps de cada AMRAP por separado MOD: Escalar el Wod para que los primeros Burpees y la carrera no se tarde mas

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11

Sep 2018

CrossFit Wod-Miercoles-05.09.18-Barcelona

digitalavenue AMRAP, Barcelona, CrossFit, Metcon 0 Comments

Skill WORK ON CLEAN AND JERK in 12-15’ Durante el trabajo técnico los Advance realizarán un wod de activación previo a la parte de fuerza Metcon ADVANCE 3x 3’ AMRAP 10/7 Cal Row 3 Power Cleans 3 Front Squats 3 Jerks 1’ Rest/AMRAP @ 1er AMRAP: 40% 1RM CLJ 2o AMRAP: 50% 1RM CLJ 3er AMRAP: 60-65% 1RM CLJ Weightlifting (Clean and Jerk) BUILD A 3 HEAVY REPS NO TN’G

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11

Sep 2018

CrossFit Wod-Martes-04.09.18-Barcelona

digitalavenue Barcelona, CrossFit, Metcon, Wod For Time 0 Comments

Skill WORK ON “PERFECT DL” in 10’ *Los Advance, mientras se realiza la técnica del DL realizaran trabajo accesorio. Metcon ADVANCE 2/3 RFQ 10/10 Single arm Ring Rows 10/10 Single leg KTB DL 20 Alt. Goblet KTB Reverse lunge TC 10’ Metcon (Tiempo) FOR TIME 21 DL @BW 500m Run 18 DL 500m Run 15 DL 500m Run 12 DL 500m Run ADV: 100/70kg MOD: Escoger un peso en el

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11

Sep 2018

CrossFit Wod-Lunes-03.09.18-Barcelona

digitalavenue AMRAP, Barcelona, Benchmark, CrossFit, Fuerza Mental, Metcon 0 Comments

Skill WOD PREP. Work on Thruster and Kipping Pull ups in 15’ *Los Advance en los 15’ Buscaran 1 RM de Thruster. Weightlifting (Thruster) ADVANCE BUILD A 1 RM THRUSTER IN 15’ Despues de cada levantamiento realizar 5-8 Strict C2B o Strict Pull ups Metcon (Rondas y Reps) “BERGERON BEEP TEST” EMOM For as long as possible 7 Thrusters @35/25 7 Pull Ups 7 Burpees

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11

Sep 2018

CrossFit Wod-Viernes-31.08.18-Barcelona

digitalavenue Barcelona, CrossFit, Metcon 0 Comments

Weightlifting (Bench Press) 4 Sets / 3’ Build a 3 RM w/ 5” Pause 2cm chest at 1st Rep @Rest: 8-10 2DB/KTB inverted Row Metcon (Tiempo) 5 RFT 10 HSPU 10 SDLHP @50/35 100m DBall Run @50/40 ADV: Deficit HSPU – @60/40

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11

Sep 2018

CrossFit Wod-Jueves-30.08.18-Barcelona

digitalavenue Barcelona, CrossFit, Metcon 0 Comments

Metcon CORE 2 RFQ 1’ L-Sit Hold on Rings or Box 10/10 Single leg plate Good Morning 1’30” DBall Bear Hold TC 8’ Metcon (Tiempo) FOR TIME 800m Run 27/21 Cal AB/Ski 27/21 Cal Row 27 Burpees 500m Run 21/18 Cal AB/Ski 21/18 Cal Row 21 Burpees 300m Run 15/12 Cal AB/Ski 15/12 Cal Row 15 Burpees 150m Run 9/7 Cal AB/Ski 9/7 Cal Row 9 Burpees TC 30’ MOD:

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11

Sep 2018

CrossFit Wod-Miércoles-29.08.18-Barcelona

digitalavenue Barcelona, CrossFit, Metcon 0 Comments

Weightlifting (Snatch) 3’ EMOM: 3 Muscle Snatch 60” Rest 3’ EMOM: 3 Power Snatch 60” Rest 3’ EMOM: 3 Squat Snatch (Build a 3 Heavy Reps) Metcon (Rondas y Reps) 7’ AMRAP 10 P. Snatch @30/25 1 Rope Climb ADV: @40/30 – RC legless

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11

Sep 2018

CrossFit Wod-Martes-28.08.18-Barcelona

digitalavenue Barcelona, CrossFit 0 Comments

Metcon 3 RFQ 12 Strict Ring Dips 60” Rest 6/6 Single arm Ring Rows* 60” Rest *No single arm RR sub: 12 Ring Rows feet eleved Metcon (Tiempo) FOR TIME In: 500m Run 21-15-9 AKTBS @ 24/16 T2B 50 DU after every set Out: 500m Run ADV: @32/24 – 100 DU after every set

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11

Sep 2018

CrossFit Wod-Lunes-27.08.18-Barcelona

digitalavenue Sin categoría 0 Comments

Weightlifting (Back Squat) 10’ EMOM M1: 5 Back Squat @75-80% M2: 40” Max Strict C2B ADV: Max Strict RMU *No S.Pull Up: Sub max time hold on top Metcon (Reps) Anotar reps Strict C2B Metcon (Reps) 3 x 4’ AMRAP 150m Sprint Run 2 Rounds: 4 C2B, 6 Alt. Pistols, 8 Box Jump @60/59 1er AMRAP: Max OH Squat @ 1/2 BW 2o AMRAP: Max Front Squat @ 3/4 BW

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