Mar 2016
A. En 8 mins: Build a Heavy complex Rep 1 Press + 1 Push Press + 1 P. Jerk + 1 Split Jerk * Barra empieza en el suelo B. 0:00 – 3RFT Run 500 mts 15 HSPU 12:00 – 2RFT Run 150 mts 8 MU 18:00 – Time Cut-
Mar 2016
CF OPEN 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11
Mar 2016
A. Skill: Squat Clean Prog. B. -HELEN- 3RFT: RUN 500 mts 21 x KBS @ 24/16 12 Pull Ups
Mar 2016
A. Skill: HSPU – Muscle Up – Pistols B. 18′ AMRAP: En 60″: Row 15/12 Cal + Max Reps HSPU Rest60″ En 60″: Row 15/12 Cal + Max Reps Pistols Rest60″ En 60″: Row 15/12 Cal + Max Reps Muscle Ups Rest60″ *Repetir con Run 100 mts y 40 DU
Mar 2016
A. Durante 8 mins: Cada 90″: 1 x 3 Pos-Snatch B. Skill: Touch & Go Snatches 3 – 5 – 7 C. CF.COM – WOD / 03.01.16 For Time: 9 – 15 – 21 Row Cal P.Snatches Time Cut 10 mins.
Mar 2016
A. RUN/ROW 1000 mts (paso suave) B. -4 Sets- 5-8 Bench Press @ Slow Neg. 30-40″ Hollow Pos. 40 DU 20 KBS -REST- C. For Time: In: 100 DU 24 Push Ups 21 Dead Lift @ 50/35 Run 100 mts 18 Push Ups 15 Dead lift Run 100 mts 12 Push Ups 9 Dead Lift Run 100 mts Out: 100 DU
Feb 2016
A. CrossFit Open 16.1 -20′ AMRAP- 7.5mts OH-Walking Lunges @ 43/29 8 Burpees Facing Bar 7.5mts OH – Walking Lunges 8 C2B-PU -ó- 15′ EMOM: m1: 18/15 Cal Row m2: 15 Wall Balls @ 20/14 m3: 6-8 Burpee Pull-Ups
Feb 2016
A. 10-15 mins practica: Skill OH Lunges + C2B PU B. 3RFT: Run/Row 500 mts 15 Burpees 21 Box Jumps * TC 15 mins
Feb 2016
Feb 2016
A. 9′ EMOM m1: 1-3 Legless Rope Climb m2: 3-5 HSPU. Est m3: 10-15 Plate Sit Ups B. 6′ EMOM m1: Row 18/14 CaL * m2: 5 C2B + 7 Push Ups + 10 a.Squats -Rest 2′ – 8′ EMOM m1: Run 150 mts m2: 30″ Max Reps: Slam Balls
Feb 2016
A. – 5 Rnds – Cada 3 mins: 5 x Back Squats @ 60-70% + 30″ Max Cal Row *Sumar Cal Totales B. – 10 Mins Contra Reloj – In: Run 500 mts Tiempo restante: AMRAP: 30 DU 20 Wall Balls @ 30/20 10 Pull-Ups 5 Muscle Ups Out: Run 500 mts FT
Feb 2016
A. 12′ EMOM -4Sets- m1: 5 x Hang P. Cleans + Push Press m2: 30″ Max Reps: Burpees O.B m3: 30″ Max reps T2B B. Team Wod 15′ AMRAP En parejas Alternar y dividir reps. 10 P.Cleans + Push Press * 20 Box Jumps 10 Partner MB Sit Ups * *+10 reps cada set.