Mar 2018
Weightlifting (Back Squat) PERFECT BACK SQUAT 6×4 2’/Set 2x 60% – 70% – 80% Rest: HSPU Prog. Open St. x 3reps Metcon (Tiempo) FOR TIME 100 – 80 – 60 – 40 – 20 DU o 60″ int/set 50 – 40 – 30 – 20 – 10 Sit Ups 10 – 8 – 6 – 4 – 2 DBall Cleans @ 50/40 10 – 8 – 6 – 4 –
Mar 2018
Gymnastics (Handstand Push-up) 8′ EMOM 5 DL @ 50-65% Time reaming until the 30″ work: Max Kipping HSPU Metcon (Reps) 5 ROUNDS 1:00 Max Cal Row/AB/Ski 1:00 Max AKTBS @ 24/16 1:00 Max DU 1:00 Rest *Anotar suma de reps
Mar 2018
Weightlifting (Weighted Pull-up) Build a 3RM in 4 Sets 2’/Set Rest: Max Push ups *No Pull up: 3-5 Resp of Negative Pull up Metcon (Rondas y Reps) PARTNER WOD 20′ AMRAP 300m Row 10 Box Jump Over @ 60/50 10 T2B *Alternar full rounds
Mar 2018
El CrossFit Open 18.2 en Condal CrossFit nos dejó una jornada para recordar en nuestro antiguo box de Maragall, en Barcelona. La segunda prueba del Open de 2018 puso sobre la mesa un reto doble: completar una secuencia de sentadillas con mancuernas y burpees, y aprovechar el tiempo restante para levantar una cargada máxima. El Open 18.2 en la familia Condal CrossFit Esta vez nos reunimos en Maragall para compartir
Mar 2018
Metcon (Rondas y Reps) 25′ AMRAP 500m Run 50 DU 10 DBall Cleans @ 50/40* 100m DBall Carry * +2 Reps each round
Mar 2018
Weightlifting (Snatch) COMPLEX: 1PSnt + 1 Sqt Snt 10′ EMOM M1-2: 60% M3-4: 65% M5-6: 70% M7-8: 75% M9-10: 75-80% Metcon (Reps) 16′ Emom: (4Sets) m1: 12/10 Assault/Ski Calories m2: 12/10 Row calories m3: P.Snatch MAX REPS @ 60/42* m4: Rest / (3RMU)Rx+ *Anotar Número total reps
Mar 2018
Weightlifting (Deadlift) 10′ EMOM M1: 5 DL TnGo @ 75-80% M2: 100m Sprint Run *anotar mejor tiempo sprint 100 meters run For time 100 meters run Metcon (Rondas y Reps) 4′ AMRAP 21 AKTBS @ 24/16 15 HSPU * 9 Pull Ups Rest 4′ 4′ AMRAP 15 AKTBS 9 HSPU 6 C2B PU Rest 4′ 4′ AMRAP 9 AKTBS 6 HSPU 3 BMU **”Open Standars”
Mar 2018
Weightlifting (Front Squat) Con pausa de 3″ en el fondo En 5 sets Build a 3 Heavy reps 2’/Set Metcon (Tiempo) FOR TIME 500m Run 21 FSqt @ 50/35 21 Burpee Box Jumps @ 60/50 500m Run 15 FSqt 15 Burpee Box Jumps 500m Run 9 FSqt 9 Burpee Box Jumps 500m Run
Mar 2018
Feb 2018
Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb. dumbbell
Feb 2018
Weightlifting (Floor Press) En 4 Sets Build a 5 RM 90″/Set Metcon (Tiempo) FOR TIME 1000m Run (500m x2) 9 Strict C2B 15 Ring Push ups 21 AKTBS @ 24/16 27 Sit Ups 21 AKTBS @ 24/16 15 Ring Push ups 9 Strict C2B 1000m Run (500m x2)
Feb 2018
Metcon CORE 3 ROUNDS 12 Sit Ups OH Plate 12 Tuck ins 12 V ups 12 Back Extensions 2′ Rest 3 ROUNDS 30″ Work / 10″ Rest Hollow Hold Arch Hold Metcon (Tiempo) PARTNER WOD FOR TIME 80 Cal Row / Ski / AB 80 DBall Cleans @ 50/40 80 Burpees Over the Ball 80 Cal Row / Ski / AB *Cada 4′: 50 m Partner Carry (25 m cada
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