Skill BAR MU Trabajar en la progresión durante 15’ *Si ya se tiene BMU 3 ROUNDS 2-2-2 Weighted Pull Up* 20” Rest Max Reps Ring Push Ups 60” Rest *Cluster: Descansar 10-15” cada 2 reps TC 15’ Metcon (Reps) Cada 3’ x 5 Sets 100m MB Sprint Run 12 Alt. DB Snatch @ 22’5/15 Max […]
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Metcon CORE FOR QUALITY 21-15-9 V-Ups *Despues de cada Set: 50m Heavy 1 KTB Farmer Walk (25m x arm) Metcon (Reps) 6 ROUNDS FOR MAX REPS 1’ Max Cal Row 1’ Max Burpees 1’ Max DU 1’ Rest Anotar suma total de Reps + Cal
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Weightlifting (Clean and Jerk) 4 Sets / 90” 1 High Hang Sqt. CL + 1 Hang Sqt. CL @ 65-70% 4 Sets / 90” 2 Squat Clean and Jerk @ 75-80% Metcon (Reps) 4 x 2’ AMRAP 9 C2B 6 Box Jump Over @ 60/50 Max P.CL 2’ Rest @40-50-60-70 / 30-35-40-45 ADV: +10/5 Kg
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Weightlifting (Back Lunge) 3 RFQ 8-10 DB Back lunge x leg 10 Ring Rows feet eleved 5/5 KTB Bottom Up Press 60” Rest Nancy 5 Rounds For Time 400 meter Run 15 Overhead Squats (95/65 lbs) namesake photo “Nancy” is a classic CrossFit benchmark WOD, one of “The Girls,” originally published on the CrossFit main […]
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Weightlifting (Deadlift) 10’ EMOM M1: 5 DL @ 70-80% M2: 7m HSW o Práctica Metcon (Tiempo) 3 RFT 10 DL @ 110/80 5 HSPU 10/7 Cal Row/AB/Ski 5 HSPU ADV: @ 120/90 – Estrict HSPU Time Cut 10 mins
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Weightlifting (Weighted Pull-up) WHEIGHTED CHIN UP Build a 5 RM En 4 Sets 3′ / Set @Rest: 5-8 1 DB Strict Press x arm Metcon (Rondas y Reps) 14′ AMRAP 7/7 1DB Sh2OH @ 22’5/15 7 T2B 7 High Box Jump @ 70/60
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Weightlifting (Snatch) 4 SETS 90″/Set 1 High Hang Sqt. Snatch + 1 Hang Sqt. Snatch @ 65-70% 4 SETS 90″/Set 2 Sqt. Snatch @ 75-80% Metcon (Tiempo) 3 RFT 20 HP Snatch @ 40/30 15/10 Cal Row / AB / SKI 20 Alt. Front Rack Lunge @ 40/30 15/10 Cal Row / AB / SKI […]
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Metcon CORE 8′ AMRAP Max 2 KTB Hold *EMOM: 5-8 Ring Push Ups (empezar con los ring push ups) *En los primeros 4′: 2 KTB Farmer Hold En los últimos 4′: 2 KTB Front Rack Hold Metcon (Reps) 10 x 1′ AMRAP 5 Burpees Over the Bar Max SDLHP @ 50/35 90″ Rest / AMRAP […]
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Weightlifting (Front Squat) Build a heavy Complex: 1 Front Squat w/ 5″ Down + 2″ Pause of Bottom + 1 Front Squat 4 Sets 3’/Set @Rest: work on Pull up/C2B Complex Fran For Time 7 Bar Muscle-Ups 7 Chest-to-Bar Pull-Ups 7 Chin-Over-Bar Pull-Ups 21 Thrusters (95/65 lb) 5 Bar Muscle-Ups 5 Chest-to-Bar Pull-Ups 5 Chin-Over-Bar […]
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Metcon (Peso) 12’ EMOM M1: 4 DL* M2: 4 Bench Press* M3: 2 Rope Climb Legless *cada set disminuir una rep (4-3-2-1) *Augmentar peso en cada set Metcon (Reps) 15’ EMOM M1: 5 DL @110/80 + 5 HSPU M2: Max T2B M3: Rest ADV: DL @120/90 – Deficit HSPU
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Metcon (Tiempo) FOR TIME 1 ROUND 800m Run 80 DU 21 Burpee Box Jump @60/50 2 ROUNDS 500m Run 50 DU 15 Burpee Box Jump @60/50 3 ROUNDS 300m Run 30 DU 9 Burpee Box Jump @60/50
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Weightlifting (Power Clean) 8’ EMOM 1 PCL + 1 FSQT+ 1 PUSH JERK *BUILD A HEAVY REP Metcon (Rondas y Reps) 3’ AMRAP Max Complex MACHO MAN @ 50/35 3’ Rest 3’ AMRAP Max Complex MACHO MAN @ 60/40 3’ Rest 3’ AMRAP Max Complex MACHO MAN @ 70/45 ADV: @60/40 – @70/45 – @80/50 […]
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