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28

Jun 2018

CrossFit Wod-Miércoles-27.06.18-Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit, Metcon 0 Comments

Weightlifting (Clean) 3 POS. SQUAT CLEAN 5 SETS 90″/Set 1 High Hang Sqt. CL + 1 Hang Sqt. CL + 1 Sqt. CL S1: 55-60% S2: 65% S3: 70% S4: 73% S5: 75% Metcon (Rondas y Reps) 12′ AMRAP 6 HPCL @ 70/50 3 BMU 100m Sprint Run ADV: 80/55 – RMU

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26

Jun 2018

CrossFit Wod-Martes-26.06.18-Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit, Metcon, Tabata 0 Comments

Warmup C.O.R.E with Plate if able 30 Hollow Rocks 30 v/ups 30 Russian Twist 30″ sec Hollow Hold 30 Russian Twist 30 OH Plate sit Ups 30 Back extensions 30″ Arch hold Metcon (Reps) FOR MAX REPS AT EACH STATION TABATA HSPU 150m KTB Farmer Walk TABATA RING DIPS 150m KTB Farmer Walk TABATA PUSH UPS *Los Farmer Walk se realizan entre cada Tabata en forma de “descanso” (Se realiza

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26

Jun 2018

Condal CrossFit Beach Wod

Condal Crossfit Barcelona, CrossFit, Salud 0 Comments

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25

Jun 2018

CrossFit Wod-Lunes-25.06.18-Barcelona

Condal Crossfit Bad Girl, Barcelona, CrossFit, Wod For Time 0 Comments

Weightlifting (Back Squat) BUILD A 1RM 6 Sets 3’/Set Calentar hasta el 87% antes de los sets de trabajo, intercalando prog. de kipping Pull Ups S1: 87-90% x 1-2 reps S2: 92-95% x 1 rep S3: 95% – 100% x 1rep S4: 100% – +100% x 1 rep S5: +100% x 1 rep S6: +100% x 1 rep Fran 21-15-9 Reps For Time Thrusters (95/65 lbs) Pull-Ups Metcon (Tiempo) ADVANCE

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25

Jun 2018

CrossFit Wod-Viernes-22.06.18-Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit 0 Comments

Metcon (Reps) DELOAD WEEK 7′ AMRAP Max. HSPU *EMOM: 3 DL @ 75% *Empezar con los DL ADV: Strict HSPU Metcon (Rondas y Reps) PARTNER WOD 14′ AMRAP 7 Cal Row 7 2DB Thrusters @ 22’5/15 7 T2B *Alternar Rondas completas ADV: Sub T2B x 1 SRMU + 2KRMU +3RD+4TTR anotar rnds totales del equipo

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25

Jun 2018

CrossFit Wod-Jueves-21.06.18-Barcelona

Condal Crossfit Sin categoría 0 Comments

Metcon DELOAD WEEK CORE 3 RFQ 10/10 Bird Dog + DB Row 10 Vups 10 Back Extensions 20 Band Pull Apart 1′ Rest Metcon (Tiempo) IN TEAMS OF 3 FOR TIME Completar 3 Rondas A1: 500m Run A2: 30 Burpees OB A3: Rest TC 25′ 1 Ronda = Cada atleta realiza las 3 estaciones

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25

Jun 2018

CrossFit Wod-Miercoles-20.06.18-Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon, Wod For Time 0 Comments

Weightlifting (Snatch) DELOAD WEEK 3 POSITION SQUAT SNATCH 5 SETS 2’/Set 1 High Hang Sqt Snt + 1 Hang Sqt Snt + 1 Sqt Snt S1: 55% S2: 65% S3: 70% S4: 73% S5: 75% Metcon (Tiempo) 3 RFT 75 DU 20 Box Jumps @ 60/50 10 P. Snatch @ 50/35

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25

Jun 2018

CrossFit Wod-Martes-19.06.18-Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit 0 Comments

Weightlifting (Weighted Pull-up) DELOAD WEEK BUILD A 3RM @ Rest: 5 Weighted Push Ups 5 Sets 3’/Set *No weighted PU sub: 3-5 S. PU *No S. PU sub: 3-5 Negative PU Metcon (Reps) 4′ AMRAP 15-12-9 AKTBS @ 24/16 Ring Dips 2′ Rest 4′ AMRAP 15-12-9 AKTBS @ 24/16 Push Ups *Anotar la suma total de las reps ADV: @ 32/24 y High RD Metcon (Reps) Anotar las reps del

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25

Jun 2018

CrossFit Wod-Lunes-18.06.18-Barcelona

Condal Crossfit Barcelona, CrossFit, Metcon, Salud, Wod For Time 0 Comments

Weightlifting (Front Squat) DELOAD WEEK BUILD A MODERATE WEIGHT: 1 3″ PAUSE FRONT SQUAT + 2 FRONT SQUAT @Rest: Work C2B Prog. 5 Sets 3’/Set Metcon (Tiempo) FOR TIME 6-9-12-9-6 Front Squats @ 70/50 Burpees OB C2B TC 10′ ADV: @80/55

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15

Jun 2018

CrossFit Wod-Viernes-15.06.18-Barcelona

Condal Crossfit AMRAP, Barcelona, CrossFit, Metcon 0 Comments

Weightlifting (Bench Press) Build a 3 Heavy Reps en 5 Sets 3’/Set @Rest: 2 Rope Climb ADV: 2/1 Legless Rope Climbs *No RC sub por 3-5 Negative PU Metcon (Rondas y Reps) 15’ AMRAP 20 DB Snatch @ 22’5/15 15 T2B 10 Wall Balls @ 20/14 5 RMU ADV: Wall Ball @ 30/20

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14

Jun 2018

CrossFit Wod-Jueves-14.06.18-Barcelona

Condal Crossfit Sin categoría 0 Comments

Metcon (Tiempo) FOR TIME 100 DU o 1’ Max Reps o intentos 5 DL @ 78% 80 DU o 50” Max Reps o intentos 4 DL @ 83% 60 DU o 40” Max Reps o intentos 3 DL @ 87% 40 DU o 30” Max Reps o intentos 2 DL @ 92% 20 DU o 20” Max Reps o intentos 1 DL @ 95% Metcon (Reps) 16’ EMOM M1: 100m

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13

Jun 2018

CrossFit Wod-Miércoles-13.06.18-Barcelona

Condal Crossfit Barcelona, CrossFit, Fuerza Mental, Metcon, Wod For Time 0 Comments

Weightlifting (Clean and Jerk) 4 Sets 2’/Set 1 PCL + 1 FSqt + 1 HSqt CL + 1 Jerk S1: 55-60% S2: 65-70% S3: 72-75% S4: 78-82% Then: 5’ EMOM 1 Sqt CL and Jerk @ 83-87% Metcon (Tiempo) FOR TIME 500m Run 30 PCL and Jerk @ 60/40 500m Run ADV: 30 AB.cal-30 CJ@70/50-30 AB.cal

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