Jun 2016
A.Skill: HSPU B. En 8 mins: Find 1Rm Press Hombro C. 2RFT: 20 HSPU 30 Cal Row 40 Wall Balls @20/14 500 mts Run *Time Cut: 18 mins
Jun 2016
A. Skill: Bar MU B. Build a perfect 3Rm Dead Lift C. -Día especial Wod especial- Feliz Cumple Ara Hero Wod “BARRAZA” 18′ AMRAP Run 200 mts 9 DL 6 Burpees Bar Muscle Up
Jun 2016
21 – 15 – 9 “Sand Complex – SB” For Time: 1 Ronda: 21 Burpees 21 SB Dead Lifts 15 SB FRont Squats 9 SB Shoulder To OVH ==30 mts SB OVH Walking Lunge== ==30 mts Hand Stand Walk == 250 mts Run 2 Ronda: 15 Burpees 21 SB Dead Lifts 15 SB Front Squats 9 SB Shoulder To OVH ==30 mts SB OVH Walking Lunge== ==30 mts Hand Stand
Jun 2016
A. Skill: Saltos Dobles/Triples B. 10′ EMOM m1: Build a 3Rm-1Rm Power Clean C. -Happy Birth-Day Wod- For Time: In: 35 Burpees 5 – 4 – 3 – 2 – 1 Power Cleans @ 100/60 Saltos Dobles 100 – 80 – 60 – 40 – 20 Out: 35 T2B *Time Cut 20 mins
May 2016
A. Skill: MU/HSPU B. Press Hombro Estricto – 5 x 3 – Buscar 3Rm 5 x Ring Rows /set C. 20′ EMOM: -Running Nate- m1: Amrap: Nate: 2MU+4HSPU+8KBS @ 32/24 m2: Sprint Ron 100 mts *retomando reps
May 2016
-Capacidad Aeróbica- 12 Rondas 1Rnd/3 mins 15/12 Cal Row /AB 10 KBS @ 32/20 8 Slam balls
May 2016
A. Skill: Power Snatch Touch & Go 5 reps B. 3RFT 25 Wall Balls @ 20/14 10 P.Snatches @ 50/35 MB Run 150 mts
May 2016
A. Skill: Bar/ Ring Muscle Up B. – Con Un reloj Corriendo – @ 0:00 Bench / Floor Press – Build a 10Rm – en 6 mins @ 6:00 – 20 mins Bench Press 10 – 8 – 6 – 4 – 2 reps pesadas + 10 t2B / set @ 20:00 – Rest 3 mins @ 23:00 – 7′ AMRAP Ascender en la escalera de MU Run 100 mts
May 2016
Entrenamiento Visita a UBox – Mataró A. 10′ EMOM: 1 Clean & Jerk -Heavy- -luego- En 5 mins encontrar 1RM C&J B. Team Nate: En parejas alternar 10RFT: 3 Muscle Ups 6 HSPU 9 KBS @24 C. -En Trios- *Dividir any how 3RFT: 200 DU* 20 Stone 2 Shoulders* 500 mts Run -Time Cut 20 mins – Muchas Gracias CrossFit Mataró UBOX
May 2016
A. E. Shoulder Press 3 x 5 B. Skill: Bar Muscle Ups C. -En 12 mins – For Time: 9 – 7 – 5 – 3 S2OH @ 70/50 P.Cleans DL Bar/Ring Muscle Ups Tiempo restante: AMRAP: 1 – 2 – 3 – 4 Burpees T2B
May 2016
A. Skill: Double Unders –> Triple Unders / Pistols B. For Time: Run 150 mts 20 TUers / 100 DU 20 Wall Balls 20 T2B 10 Alt Pistols == 3Rnds: 10 Slam Balls @ 40/30 + 3 Rope Climb == 10 Alt pistols 20 T2B 20 Wall Balls 20 TUers/100 DU Run 150 mts
May 2016
A. Back Squat 5 x 5 a lo largo de ls 5 sets build 5Rm 3 max alt x box Jump/set. B. Max Effort Row 2k *Comparar con 15.02.16: Utilizar esta info para crear un plan y proyectar un tiempo estimado cada 500 mts. – Rest 3 mins – Max Effort Run 2 Big lap
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