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
May 2016
A. Floor / Press Banca 10 – 8 – 6 – 4 – 2 – 1 – Heavy reps *Set: 5-8 Inv KB Rows + L-sit max hold B. For Time: 40 E.Pull-Ups *cada brake: 5 Ring Dips C. – Tabata-
May 2016
TEAM WOD In: 50 T2B/ Sit Ups c/u TEAM KAREN 150 x Cyncro Burpee + wall Balls * *if brake: 1 rope Climb + 150 Run Out: 50 T2B/ Sit Ups c/u
May 2016
A. En 3 set buid a 10 rm Deadlift -Only perfect tecnique- *despues de cada set: max reps T2B B. For Time: 15 DL @ 100/70 30 Assault Bike Cal Run 500 mts 12 DL 24 AB Cal Run 500 mts 9 DL 18 AB Cal Run 500 mts
May 2016
A.Skill: Mu Prog/DU B. 5RFT: 10 Push Ups (5 Flexiones Chinas+ 5 Flexiones pecho) @ 20/15 10 K2E -TC:10 mins- ===En el min 15 === 5′ AMRAP 30 Du 5 MU
May 2016
A. Front Squat 5 x 5 Build a heavy 5 reps B. 7′ AMRAP Escalera ascendente 1-2-3-4-5-..+1 Estrict. HSPU Burpee Box Jump @ 70/60 -2′ Rest- En 5 mins Sprint Run 150 mts tiempo restante Build a Heavy Squat Clean
May 2016
A. -PUS PRESS- 5 X 3 Rest: 1-3 x PU.E B. Skill: Pull-Ups C. -12′ AMRAP- 10 Wall Balls @ 30/20 10 Pull Ups 100 mts MB Run
Abr 2016
For Time: Run 500 mts 6 – 9 – 12 P.Snatch @ 50/35 Burpee Box Jump @ 70/60 Run 500 mts ……TC 13′ 12 – 9 – 6 H.P Cleans C2B Pull Ups Run 500 mts
Abr 2016
A. 4 Sets: En parejas 30″-40″ Nose to Wall HandStand Despues: 5 x Free standing kick Up to Hand Stand B. 4 set de 4 mins: 15 Wall Balls@30/20 30 Med ball Cleans Tiempo restante: AMRAP: HSPU -Rest 2 mins-
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