Jun 2017
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
Jun 2017
A. 5 x 5 Shoulder Press @90%1Rm 55%, 65%, 75%, 80%, 85% x 5 + B. 7′ AMRAP 2 – 4 – 6 – 8 – 10 – 12 .. etc Sh2OH @ 50/35 Ring Dips Burpees OB -Rest 60″- 30 C2B
Jun 2017
A. -3 Pos Squat Clean- Build a Heavy Complex : High hang + hang + Floor B. For Time: 15 Dead Lift 50 Du’s 12 Power Cleans 50 Du’s 9 Front Squat 12 Dead Lift 40 Du’s 9 Power Cleans 40 Du’s 6 Front Squat 9 Dead Lift 30 Du’s 6 Power Cleans 30 Du’s 3 Front Squat
Jun 2017
– Wendler Semana 9 – A. 5 x 5 Back Squat 90%1rm + 5kg 55% x 5, 65% x 5, 75% x 5, 80% x 5, 85% x 5+ B. -Helen- 3RFT Run 500 mts 21 KBS @24/20 12 Pull Ups
Jun 2017
A. Dead Lift 3 x 5 – descarga 50% – 60% – 70% B. -4′ AMRAP- 12/8 Cal Row 6 Wall Balls 8 T2B -Rest 4- -3’AMRAP- 14/10 Cal Row 10 Wall balls 8 T2B -Rest3′- -2′ AMRAP- 16/12 Cal Row 10 Wall Balls 12 T2B
Jun 2017
A. Squat Snatch – 3 pos – 3 x 3 @ 50% – 60% – 70% -then- 10′ Emom: m1: 1 xH.Hang Snatch+ 1 Hang Snt + 1 Sqt Snt m2: 1 Pu + 1 C2B Pu + 1 BMU B. For Time: 10 – 8 – 6 – 4 – 2 P. snatch @ 50/35 Lat. Burpees Over Bar 1-2-3-4-5 Bar Mu – Time Cut 10 mins –
Jun 2017
Aerobic Capacity Wod A. Establecer un tiempo y ritmo para: 21 KBS + Run 500 mts (easy pace) B. A lo largo de los 4 sets: Establecer un ritmo constante -4 Sets- 1set cada 5 mins: 21 KBS + 500 mts Run *Por cada segundo fuera del tiempo establecido ejecutar : 1 burpee al final del wod -Atletas no pueden usar reloj-
Jun 2017
A. Shoulder Press @90% 1rm 55% x 5 – 65% x 5 – 75% x 5 B. -4RFT- *Max HSPU 10 OH Squat @ 40/30 Sprint Run 150 mts *Anotar número taltal HSPU y el tiempo.
Jun 2017
-Semana Descarga- A. 3 x 5 Back Squat @90% 1Rm 55% x 5 – 65% – 5 – 70% x 5 B. -8′ AMRAP- 15 banded Dead Lift @ 60/45 12 Box Jumps
Jun 2017
A. Dead Lift @ 90% 1Rm 50% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1 + Rest: 30 Du’s B. For Time: In: 100 Du’s 10 – 20 – 30 – 20 – 10 Db Snatch A1: 50 mts Heavy Farmer carry D-ball Clean A2: 50 mts Heavy Farmer carry
Jun 2017
A. Squat Cleans 5 x 3 hasta 80% – 90% 1Rm -then- 4 Rnds/ cada 90″ 40 Du’s + 1 squat clean – heavy *cada set + 10Du B. 4 Rnds -90″ Amrap- 10 HPCleans@ 60/40 8 T2B 6 Box Jumps -Rest 90″-
Jun 2017
A. Press Hombro @ 90% 1Rm + 2kg 50% x 5, 65% x 3, 75% x 5, 85% x 3, 95% x 1 + B. -20′ EMOM- m1: 14/10 AB Calories m2: 12/8 Ring push Ups m3: Max Pull Ups m4: Max Dumbell Thrusters m5: Rest