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16

Ago 2018

CrossFit Wod-Jueves-16.08.18.Barcelona

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

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 ADV: @ 50/35

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16

Ago 2018

CrossFit Wod-Martes-14.08.18.Barcelona

Condal Crossfit Sin categoría 0 Comments

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 ADV: 10 BOB / @ 60/40

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16

Ago 2018

CrossFit Wod-Lunes-13.08.18.Barcelona

Condal Crossfit Barcelona, Benchmark, CrossFit, Man Maker WOD, Metcon, Wod For Time 0 Comments

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 Pull-Ups 15 Thrusters (95/65 lb) 3 Bar Muscle-Ups 3 Chest-to-Bar Pull-Ups 3 Chin-Over-Bar Pull-Ups 9

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16

Ago 2018

CrossFit Wod-Viernes-10.08.18.Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon 0 Comments

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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09

Ago 2018

CrossFit Wod-Jueves-09.08.18.Barcelona

Condal Crossfit Sin categoría 0 Comments

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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09

Ago 2018

CrossFit Wod-Miercoles-08.08.18.Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit, Man Maker WOD 0 Comments

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 MACHO MAN: 3 PCL + 3 FSQT + 3 PUSH JERK Metcon (Rondas y Reps)

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09

Ago 2018

CrossFit Wod-Martes-07.08.18.Barcelona

Condal Crossfit Sin categoría 0 Comments

Metcon (Reps) 4x 2’ AMRAP 30 DU o 15” intentos 10 Alt. DB Snatch @22’5/15 Max Reps Strict C2B ADV: Max Strict RMU 2’ Rest Metcon (Rondas y Reps) 10’ AMRAP 10 C2B 10 AKTBS @24/16 ADV: @32/24

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09

Ago 2018

CrossFit Wod-Lunes-06.08.18.Barcelona

Condal Crossfit Barcelona, CrossFit 0 Comments

Weightlifting (Box Squat) BUILD A 3RM BOX BACK SQUAT 4 SETS 3’/Set Despues de cada levantamiento: 100m Sprint Run Metcon (Reps) DEATH BY 10 WALL BALLS *Cada min: 5 Reps mas 2’ Rest Then: 21-15-9 DBall Alt. Lunge @ 40/30 Burpees Over the DBall *Anotar suma total de WB y el tiempo de la segunda parte ADV: WB @30/20 / Alt. Pistols w/DB o KTB @ 20/15 Y Burpees Over

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09

Ago 2018

CrossFit Wod-Viernes-03.08.18-Barcelona

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

Skill WORK ON HSPU AND PISTOLS (10-15’) Si ya se tiene HSPU y Pistols realizar: 3/4 RFQ 5-8 DB/KTB Bulgarian Split x leg 30” Rest Build a 3RM Deficit Strict HSPU 30” Rest *No SHSPU sub: 3RM Deficit Kipping HSPU **Realizar 3 o 4 Rondas dependiendo del tiempo del trabajo de skill Mary As Many Rounds as Possible (AMRAP) in 20 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15

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09

Ago 2018

CrossFit Wod-Jueves-02.08.18.Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon 0 Comments

Metcon CORE NOT FOR TIME 150m 1 KTB Farmer Walk (75m x arm) 1’ DBall Bear Hold 1’ L-Sit Hold (Ring o Box) 150m 1 KTB Farmer Walk (75m x arm) 45” DBall Bear Hold 45” L-Sit Hold (Ring o Box) 150m 1 KTB Farmer Walk (75m x arm) 30” DBall Bear Hold 30” L-Sit Hold (Ring o Box) *if able L-Sit w/ Plate 10/5kg Metcon (Tiempo) TEAMS OF 3

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09

Ago 2018

CrossFit Wod-Miercoles-01.08.18.Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon, Salud 0 Comments

  Weightlifting (Snatch) 3 SETS 90”/Set 5 OHS w/5” Pause 1st Rep 3 SETS 90”/Set 4 Snatch Balance 4 SETS 90”/Set 12” Pause 1st Pull + Hang Sqt. Snatch *Realizar una pausa de 3” en el 1er Tirón cada 2cm Metcon (Rondas y Reps) 7’ AMRAP 50 DU 10 P. Snatch @ 40/30 ADV: 50/35

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09

Ago 2018

CrossFit Wod-Martes-31.07.18.Barcelona

Condal Crossfit Barcelona, CrossFit 0 Comments

Metcon 3 RFQ 8-10 DB Renegade Row 30” Rest 8-10 Strict Ring Dips* 30” Rest 3 1/2 Turkish get up x arm** 30” Rest *weigthed RD if able *No RD sub: 3-5 Neg RD **Realizar el movimiento solo hasta levantar el tronco del suelo Metcon (Tiempo) CADA 4’ x 4 SETS (16’) 100m Sprint Run Then: 9-6-3 T2B Ring Dips ADV: High RD *Anotar el set mas lento

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