May 2016
A. Skill: Power Snatch Touch & Go 5 reps B. 3RFT 25 Wall Balls @ 20/14 10 P.Snatches @ 50/35 MB Run 150 mts
May 2016
A. Skill: Bar/ Ring Muscle Up B. – Con Un reloj Corriendo – @ 0:00 Bench / Floor Press – Build a 10Rm – en 6 mins @ 6:00 – 20 mins Bench Press 10 – 8 – 6 – 4 – 2 reps pesadas + 10 t2B / set @ 20:00 – Rest 3 mins @ 23:00 – 7′ AMRAP Ascender en la escalera de MU Run 100 mts
May 2016
A. Thrusters : en 5 sets encontar 5Rm *Set: 3 Chin Ups + 3 Pu Ups Est. B. == 2016 Regional Event 7 == For Time: 21 Thrusters @ 40/30 3 Rope Climb Leg less 15 Thrusters 2 Rope Climbs 9 Thrusters 1 Rope Climbs
May 2016
A. Skill: Snatch – Build 5 Reps TnG P.clean + Jerk – Build 5 reps TnG B. On The Clock: 0-3 mins: Run 150 + AMRAP: P.Snt @ 50/30 3-5 mins ——————Rest 5-9 mins: Run 500 + AMRAP: PC+J @50/30 9-12 mins ————–Rest 12-17: Run 800 + AMRAP: GTO * Anotar max Reps de cada set
May 2016
A. -Dead Lift- En 5 sets build a 5rm *Sprint Run 50 mts/set B. 2016 Regional Event 5 -Version Condal- 3RFT Run 500 mts 30 MB Sit Ups @ 20/14 7 Dead Lift @ 80% 5rm de hoy
May 2016
A. C.O.R.E B. – Aerobic Capacity Wod – 10 Rondas – Rnd cada 3 mins – 15 / 12 Cal Row/ Assault B. 10 Box Jumps 8 T2B
May 2016
A. Front Squat: En 5 mins build a 3Rm -despues- 5 x 3 / set cada 2 mins B. Pull Up Prog. C. Regional Event 3 For Time: 104 Wall Balls @ 20/14 52 Pull-Ups -Time Cut 10 mins-
May 2016
Entrenamiento Visita a UBox – Mataró A. 10′ EMOM: 1 Clean & Jerk -Heavy- -luego- En 5 mins encontrar 1RM C&J B. Team Nate: En parejas alternar 10RFT: 3 Muscle Ups 6 HSPU 9 KBS @24 C. -En Trios- *Dividir any how 3RFT: 200 DU* 20 Stone 2 Shoulders* 500 mts Run -Time Cut 20 mins – Muchas Gracias CrossFit Mataró UBOX
May 2016
A. E. Shoulder Press 3 x 5 B. Skill: Bar Muscle Ups C. -En 12 mins – For Time: 9 – 7 – 5 – 3 S2OH @ 70/50 P.Cleans DL Bar/Ring Muscle Ups Tiempo restante: AMRAP: 1 – 2 – 3 – 4 Burpees T2B
May 2016
A. Skill: Double Unders –> Triple Unders / Pistols B. For Time: Run 150 mts 20 TUers / 100 DU 20 Wall Balls 20 T2B 10 Alt Pistols == 3Rnds: 10 Slam Balls @ 40/30 + 3 Rope Climb == 10 Alt pistols 20 T2B 20 Wall Balls 20 TUers/100 DU Run 150 mts
May 2016
A. Back Squat 5 x 5 a lo largo de ls 5 sets build 5Rm 3 max alt x box Jump/set. B. Max Effort Row 2k *Comparar con 15.02.16: Utilizar esta info para crear un plan y proyectar un tiempo estimado cada 500 mts. – Rest 3 mins – Max Effort Run 2 Big lap
May 2016
A. Floor / Press Banca 10 – 8 – 6 – 4 – 2 – 1 – Heavy reps *Set: 5-8 Inv KB Rows + L-sit max hold B. For Time: 40 E.Pull-Ups *cada brake: 5 Ring Dips C. – Tabata-