Sep 2018
Weightlifting (Bench Press) 4 Sets / 3’ Build a 3 RM w/ 5” Pause 2cm chest at 1st Rep @Rest: 8-10 2DB/KTB inverted Row Metcon (Tiempo) 5 RFT 10 HSPU 10 SDLHP @50/35 100m DBall Run @50/40 ADV: Deficit HSPU – @60/40
Sep 2018
Metcon CORE 2 RFQ 1’ L-Sit Hold on Rings or Box 10/10 Single leg plate Good Morning 1’30” DBall Bear Hold TC 8’ Metcon (Tiempo) FOR TIME 800m Run 27/21 Cal AB/Ski 27/21 Cal Row 27 Burpees 500m Run 21/18 Cal AB/Ski 21/18 Cal Row 21 Burpees 300m Run 15/12 Cal AB/Ski 15/12 Cal Row 15 Burpees 150m Run 9/7 Cal AB/Ski 9/7 Cal Row 9 Burpees TC 30’ MOD:
Sep 2018
Weightlifting (Snatch) 3’ EMOM: 3 Muscle Snatch 60” Rest 3’ EMOM: 3 Power Snatch 60” Rest 3’ EMOM: 3 Squat Snatch (Build a 3 Heavy Reps) Metcon (Rondas y Reps) 7’ AMRAP 10 P. Snatch @30/25 1 Rope Climb ADV: @40/30 – RC legless
Sep 2018
Metcon 3 RFQ 12 Strict Ring Dips 60” Rest 6/6 Single arm Ring Rows* 60” Rest *No single arm RR sub: 12 Ring Rows feet eleved Metcon (Tiempo) FOR TIME In: 500m Run 21-15-9 AKTBS @ 24/16 T2B 50 DU after every set Out: 500m Run ADV: @32/24 – 100 DU after every set
Ago 2018
Skill BAR MU Trabajar en la progresión durante 15’ *Si ya se tiene BMU 3 ROUNDS 2-2-2 Weighted Pull Up* 20” Rest Max Reps Ring Push Ups 60” Rest *Cluster: Descansar 10-15” cada 2 reps TC 15’ Metcon (Reps) Cada 3’ x 5 Sets 100m MB Sprint Run 12 Alt. DB Snatch @ 22’5/15 Max MU (Bar o Ring)
Ago 2018
Metcon CORE FOR QUALITY 21-15-9 V-Ups *Despues de cada Set: 50m Heavy 1 KTB Farmer Walk (25m x arm) Metcon (Reps) 6 ROUNDS FOR MAX REPS 1’ Max Cal Row 1’ Max Burpees 1’ Max DU 1’ Rest Anotar suma total de Reps + Cal
Ago 2018
Weightlifting (Clean and Jerk) 4 Sets / 90” 1 High Hang Sqt. CL + 1 Hang Sqt. CL @ 65-70% 4 Sets / 90” 2 Squat Clean and Jerk @ 75-80% Metcon (Reps) 4 x 2’ AMRAP 9 C2B 6 Box Jump Over @ 60/50 Max P.CL 2’ Rest @40-50-60-70 / 30-35-40-45 ADV: +10/5 Kg
Ago 2018
Weightlifting (Back Lunge) 3 RFQ 8-10 DB Back lunge x leg 10 Ring Rows feet eleved 5/5 KTB Bottom Up Press 60” Rest Nancy 5 Rounds For Time 400 meter Run 15 Overhead Squats (95/65 lbs) namesake photo “Nancy” is a classic CrossFit benchmark WOD, one of “The Girls,” originally published on the CrossFit main site on June 28, 2005. One variant of the workout is “Nautical Nancy,” which substitutes
Ago 2018
Weightlifting (Deadlift) 10’ EMOM M1: 5 DL @ 70-80% M2: 7m HSW o Práctica Metcon (Tiempo) 3 RFT 10 DL @ 110/80 5 HSPU 10/7 Cal Row/AB/Ski 5 HSPU ADV: @ 120/90 – Estrict HSPU Time Cut 10 mins
Ago 2018
Weightlifting (Weighted Pull-up) WHEIGHTED CHIN UP Build a 5 RM En 4 Sets 3′ / Set @Rest: 5-8 1 DB Strict Press x arm Metcon (Rondas y Reps) 14′ AMRAP 7/7 1DB Sh2OH @ 22’5/15 7 T2B 7 High Box Jump @ 70/60
Ago 2018
Weightlifting (Snatch) 4 SETS 90″/Set 1 High Hang Sqt. Snatch + 1 Hang Sqt. Snatch @ 65-70% 4 SETS 90″/Set 2 Sqt. Snatch @ 75-80% Metcon (Tiempo) 3 RFT 20 HP Snatch @ 40/30 15/10 Cal Row / AB / SKI 20 Alt. Front Rack Lunge @ 40/30 15/10 Cal Row / AB / SKI ADV: @ 50/35
Ago 2018
Weightlifting (Front Squat) Build a heavy Complex: 1 Front Squat w/ 5″ Down + 2″ Pause of Bottom + 1 Front Squat 4 Sets 3’/Set @Rest: work on Pull up/C2B Complex Fran For Time 7 Bar Muscle-Ups 7 Chest-to-Bar Pull-Ups 7 Chin-Over-Bar Pull-Ups 21 Thrusters (95/65 lb) 5 Bar Muscle-Ups 5 Chest-to-Bar Pull-Ups 5 Chin-Over-Bar Pull-Ups 15 Thrusters (95/65 lb) 3 Bar Muscle-Ups 3 Chest-to-Bar Pull-Ups 3 Chin-Over-Bar Pull-Ups 9
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