Ene 2016
For Time: 9 – 6 – 3 HSPU Est. Snatch @ 50/35 *30 Du/set –Inmediatamente– 9 – 12 – 15 P.Snatch @ 50/35 Box Jumps @ 24″/20 -Time Cut 15 mins-
Ene 2016
A. Dead Lift: 5 x 65%, 5 x 75%, 5 + x 85% 5 x H.Box Jump/set B. -HERO WOD- Harper 23′ AMRAP: 9 x C2B. PU 15 x P.Cleans @ 60/40 21 x A.Squat MB-Run 500 mts @ 20/14
Ene 2016
A. Floor / Press Banca: 55% x 5, 60% x 5, 65% x 5 + *5 x KB Inc. Ring Rows / Set. B. -4 Sets- 2′ Contra Reloj: Row 250 mts * Tiempo Restante: S1: Max reps Ring Push Ups S2: Max Reps Wall-Balls S3: Max Reps T2B S4: Max reps Pull-Ups C. Opcional- 100 mts One Hand Farmer walk (A.H.A.P) 21 – 15 – 9 Ring Push Ups
Ene 2016
A. Back Squat: 65% x5, 75% x 5, 85% x 5 + *3 Ring Dips / set B. Skill: OH Lunges / MU C. 2RFT: Run 500 mts 30 OH-Alt. Lunges @ 40/30 15 Burpees to Target 7 Muscle Ups *Target: De pie brazos arriba, 5 cms x encima dedos.
Ene 2016
A. Dead Lift: 55% x 5, 60% x 5, 65% x 5 + +* 5 x High Box Jumps/set B. Skill: SDHP / PU C. For Time: 35 Pull-Ups 30 Wall Balls @ 30/20 25 SDLHP@ 40/30 20 Burpees OB 25 SDLHP 30 Wall Balls 35 Pull-Ups
Ene 2016
A. Skill: SNATCH B. TABATA ALT: a. *Snatch b. Hollow Rocks * No es necesario acumular repes, utilizar los 20 segundos para trabajar técnicamente C. CrossFit.com Wod: Sabado 09.01.16 En 8 Minutos, ejecutar 1 minuto de cada ejercicio: -Squats -Push Ups -Box Jumps @ 20″ -Pull-Ups -Inverted Burpees -Wall Balls -Burpees -Saltos Dobles *Sumar Reps Totales
Ene 2016
A. Push Press: 55% x 5, 60% x 5, 65% x 5+ B. Skill: DU, Row, Run C. -Sprint Triple 3- For Time: Row 1500 mts DU x 150 Run 1500 mts *Comp: 27.03.15
Ene 2016
A. Skill: C.O.R.E + Back work/DL – Cleans B. En 5 mins buscar 2 repes pesadas – Peso Muerto – En 5 mins buscar 2 repes pesadas – Clean – C. For Time c/u: 9 – 6 – 3 P.Cleans @ 70/50 Muscle Ups -Rest 2 mins- 15 – 12 – 9 Dead Lift @ 70/50 T2B Run 150 mts *Calcular cada Wod x separado
Ene 2016
A. Empezamos temporada: – Back Squat – 55% x 5, 60% x 5 , 65% x 5+ *8 x KB Rows / lado x set B. -Thruster 2 Rm- C. -20′ EMOM- M1: 12/8 Row Cal. M2: 10 Thrusters @ 40/25 * Cada 2 Rondas/ 4 mins: las reps del Thruster bajaran en -2, pero el peso se incrementa en +5 kg. * las ultimas 2 rondas/ Min: 19-20: Son
Dic 2015
A. Dead Lift: 60% x 5, 75% x 3, 85% x 3, 90% x 1+ B. Skill: GTO C. -9′ AMRAP- Run 100 mts * 10 x (Pull from the Floor) Run 100 mts 10 Push Ups *Rnd1: Dead Lift *Rnd2: P.Clean *Rnd3: P.Snatch -Rest 90″- -3’30” AMRAP- Run 500 mts AMRAP: GTO @ 50/35
Dic 2015
A. – Back Squat – 70% x 3, 80% x 3, 90% x 3 + B. 3RFT: Row 250 mts 25 x Thrusters @ 20/15 15 x T2B 9 x Burpees Box Overs @ 70/60
Dic 2015
A. Push Press: 70% x 3, 80% x 3, 90% x 3 + B. For Time: 15 – 12 – 9 – 6 – 3 HP. Cleans @ 60/45 Pull-Ups Front Squats @ 60/45 Ring Dips