Sep 2016
A. Push Press: Wup: 50%, 65% 75%x5, 80%x5, 85%x5+ Rest: 20″ Hollow Rocks 10″ Squat hold B. TEAM WOD En parejas -15′ AMRAP- *10 Sincro Partner Wall Balls @ 20/14 *10 Alt Power Snatches @ 50/35 *+4 reps x rnd -then- Atletas alternan tareas x rnd A1: Run 100 mts A2: Rope Climb + 1 x Rnd
Sep 2016
A. Dead Lift: Wup: 50%-65% 75% x 5, 80% x 5, 85% x 5+ Rest: 3 Max Heigth Box Jumps + 10 ” L sit- Hold B. 20′ EMOM: m1: 30″ all out – Row x Cal m2: 30 ” all out – D.Ball Cleans @40/30 m3: Max T2B Ubk (if drops = Planks)
Sep 2016
A. -C.O.R.E- Mountain Climbers Plank R. Twist Burpees + Broad Jump B.Skill: Técnica Run C. WOD 10 x 100 mt Sprint + 30″ Plank Hold -1 sprint cada 2′- *Anotar mejor y peor tiempo.
Sep 2016
CONDAL NEW CYCLE WEEK 1 – DIA 2 A. Bench Press: 75% x 5, 80% x5, 85% x5+ *Porcentajes basados en el 90% 1Rm B. Skill: Cleans // Muscle Ups C. “Clean Amanda” For Time: 9 – 7 – 5 Sqt Cleans @ 60/45 Muscle Ups
Sep 2016
CONDAL NEW CYCLE WEEK 1 A. Back Squat: 75% x5, 80% x 5, 85% x5 + *porcentajes basados en el 90%1Rm Rest: 30″ Hero Pose + 30 ” superman B. Skill: OH Squats / c2B Est. C. 7RFT: 7 OH Squats @ 50/35 7 Strict C2B 7 Burpees OB -Time Cut 12 mins-
Sep 2016
-Team Wod- Run 4K/3k For Time: -Alternar cada 500 mts- mientras a1: Run 500 mts / a2: Max cal Row *cada cambio de estación: 10 Sincro Burpees Anotar Tiempo y Cal total remadas.
Sep 2016
A. Build a 3rm Power Clean -Tn’Go Rest: Hand Stand walk Prog. B. Solidari Wod 1. “the Sincronizer” -12′ AMRAP- a1: HandStand Hold / a2: 6 A. Squats 12 Sincro KBS @ 20/12 10 P.cleans @ 50/35 +2 Rnd
Sep 2016
A. 5 Sets: Cada 90″ / 2 – 3 – 4 – 5 – 6 Muscle Ups estrictos ó 5 sets: Cada 90″/ 3 Pull Ups Est (3″Neg) + 3 Fondos Est (3″ Neg) B. -Chipper- For Time: In: 100 Du’s 25 T2B 25 Med Ball Cleans 25 Box jumps 25 Cal Row 25 Box Jumps 25 Med Ball Cleans 25 T2B Out: 100 Du’s
Sep 2016
“CROSSFIT TOTAL” Encontrar: -Back Squat 1Rm- -Press Hombro 1Rm- -Dead Lift 1Rm- *Comparar con 20.06.16
Sep 2016
A. – Build a 3Rm Thruster – Rest: work on PU – C2B PU – Bar MU B. – Team Wod – ” CONDAL – FRANTASYLAND” For Time: 15 – 12 – 9 -Thrusters @ 30/20 Pull Ups 12 – 9 – 6 -Thrusters @ 40/30 C2B-Pu 9 – 6 – 3 -Thrusters @ 50/35 Bar MU * repartir entre team * Atletas alternan set completos
Sep 2016
A. -12′ EMOM- M1: 3 x H.P Snatch M2: 20″-30″ L-sit Hold B. Skill: SDLHP C. -Partner Wod – 15′ AMRAP 21 SDLHP @ 40/30* 18 Alt Box Jumps @ 70/50 15 Hang P. Snatch* 12 Syncro Burpees Over Bar 9 Alt L-sit Chin Ups *Dividir bar Anyhow
Sep 2016
A. Dead Lift con 3″ pausa @ Chins – Knees – Hips – 4 x 3 – B. Build a 10 RM DL + 3 – 6 – 9 HSPU C. For Time: In: 150 mts RUN -then- 15 – 12 – 9 Dead Lift @ 100/70 HSPU Row Cal -then- Out: 150 mts RUN