Sep 2015
A. 4 Sets Cada 3 mins, durante 9 mins: Floor/Bench Press 6-8 reps + C2B Pull Up Static hold 20-30″ B. B1 3RFT: Run 500 mts 21 KBS @24/20 15 N2E 9 Ring Dips Out: 24 Burpees -Dani’s Cumple
Sep 2015
A. Front Squat 5@60% 5@65% 2 x 5@ 70% B. Skill: Thrusters 5rm C2b/Kipping/ C. Team Wod: 15 AMRAP En parejas Alternar work/rest: 3 Thrusters 3 C2B-Pu … 6/6 , 9/9 , 12/12 …subir progresivamente alternando sets hasta agotar los 15 mins
Sep 2015
A. Hang Power Snatch 5 x 3 * Acompañar cada set de: 3 Box Jumps B. Skill: T2B / N2C C. For Time: Run 150 mts 15 T2B 15 H.P. Snatches @ 50/35 15 Box Jumps Run 500 mts 12 T2B 12 H.P. Snatches 12 Box Jumps Run 800 mts 9 H.P Snatches 9 Box Jumps Out: Acumular 60″ L-sit Hold.
Sep 2015
A. Mobility + Run B. -Team Wod- For Time + Amrap: A1: Farmer Walk 150 mts @ AHAP A2: AMRAP: 10 Ring push Ups 10 Cal Row 10 Burpees Over Rower * Mientras Atleta 1 ejecuta farmer W de 150 mts, Atleta 2 ejecuta : Amrap, alternar despues de cada Paseo, Total 5 paseos x Atleta
Sep 2015
A. OH Squat 1rm B. Skill: T&G – Clean and Jerk 7rm C. For Time: -GRACE- 30 C&J @ 60/45 rest 1′ 30 Wall Balls @ 20/14 rest 1′ 30 GTO @ 20/15 Time Cut: 12 mins.
Sep 2015
A. Dominadas Last 3rm Fondos Last 3rm B. Cada 5 mins x 20 mins: 0:00 – 4:00 : Row 500 mts + AMRAP: Ring Dips 5:00 – 9:00 : Run 500 mts + AMRAP: C2B-PU 10:00 – 14:00 : Row 500 mts + AMRAP: Ring Dips 15:00 – 19:00 : Run 500 mts + AMRAP: C2B-PU C. En parejas: 2 AMRAP: Rope Climbs
Sep 2015
A. Front Squat 3 x 10 @ 60% Rest 2′: HSTD Hold 20″ – 30″ B. Skill: Dead Lift Touch & Go / Hspu C. For Time: 36 AbMat sit Ups 18 DL @ 70/50 9 HSPU 24 ABM. Sit ups 12 DL 6 HSPU 12 ABM. Sit ups 6 DL 3 HSPU Cash out: 50 Wall balls @ 20/14
Sep 2015
A. EMOM: (hasta donde sea posible) 15 DU 5 Wall Balls @ 20/14 *cada minuto +2 WB. B. Partner Chipper For Time: 20 x Hspu 30 x T2B 40 x Sqt Cleans @ 50/35 50 Burpees Pull-Ups 40 x Sqt Cleans @ 50/35 30 x T2B 20 x Hspu * Time Cut: 20 mins
Sep 2015
A. CF TEAM SERIES 1. For Time: 100 Du 75 cal Row 50 Box Steps Ups @ 2 x 20/12 ó Solo For Time: 100 DU 50 cal Row 15 Box steps Ups @ 2 x 20/12 B. 3 – 4 Sets 6-8 Floor Press @ 31×1 6-8 KB Rows
Sep 2015
A. 4 sets 5 x Dead Lift @ 70% and up x sensaciones + 3 H. Box Jumps B. – Clean and Jerk 5Rm T&G – C. -En Teams x 2- For Time: 20 C&J @ 70/60 Rest 60″ 30 C&J @ 60/50 Rest 60″ 40 C&J @ 50/40 Rest 60″ AMRAP: C&J @ 40/30
Sep 2015
A. 10 EMOM: 1 Snatch Complex: 1 H.Hang + hang + Squat Snt * Try to go heavier every minute B. For Time: 21 – 15 – 9 *KBS @ 32/20 *Burpees Run 500 mts al final de cada set Out : 30 T2B
Sep 2015
CrossFit Total Sólo con Técnica perfecta encontrar: Back Squat – 1Rm Shoulder Press – 1Rm Dead Lift – 1Rm