Feb 2016
A. -8′ EMOM- m1: 3 Pos Snatch m2: C.O.R.E Progression B. -6′ EMOM- m1: Row Cal 18/12 m2: 50 DU ==REST 2 mins== -8′ EMOM- m1: Row Cal 18/12 m2: 10 Burpees* *if fail las calorias correspondientes + 2 Burpees acumulables
Feb 2016
A. Test – Row 1k For Time: B. -CROSSFIT TOTAL – 1Rep max – Squat 1Rep max – Press 1Rep max – Dead Lift Comp: 07.09.15 *Atletas que hallan calculado máximos la semana anterior ejecutar: Front Squat, Press banca y DL.
Feb 2016
A. 15′ EMOM: (5 Sets) m1: 3-5 Back Squat @ 60%1Rm m2: 5 High Box Jumps m3: 5-8 T2B. Est. B. -TEST DAY- Row 2K for Time Rest 2 mins: AMRAP: Flexiones P. Rest 1 mins: AMRAP: C2B Pu. Est Rest 2 mins: AMRAP: DU
Feb 2016
A. Floor- PRESS- Banca 65% x 5, 75% x 5, 85% x 3, 95% x 1+ *5-8 Slam Balls (Rodillas) @ 30/20 B. G-Skills: Ring Rows, Pull Ups, C2b Pu, Kipping Pu, KC2B, Bar Muscle Up, R. Muscle Up -TEAM WOD- En Parejas Alternar sets. 12 AMRAP 40 DU + AMRAP: R. Muscle Ups UNBK* *al fallo alternar con el compañero *Contabilizar num reps individualmente.
Feb 2016
A. Push Press 1Rm B. For time: Run 800 40 Wall Ball @ 20/14 Run 500 30 WB Run 150 20 WB Run 100 10 WB
Feb 2016
A. 12′ EMOM: P: 1 x DL + 1 HP Clean + 1 x P.Clean I: Pistol Progression B. -3 Rnds- 1 min: 4 Pistols: AMRAP KBS @ 24/20 1 min: 4 Pistols: AMRAP: Push Ups 1 min: 4 Pistols: AMRAP: N2E.est Out: 4 Pistols + 500 mts Run Ft.
Feb 2016
A. Back Squat 1RM B. For Time: 21 – 15 – 9 Cal Row Thrusters @ 40/30 Out: 30 T2B
Feb 2016
A. Push Press: 65% x5, 75% x 5, 85% x 3, 95% x 1+ B. Skill: 3 Pos. P Snatch C. Hoy Death by P.Snatches Min 1: 1 Snt Min 2: 2 Snt Min 3: 3 Snt … Min 10: 10 Snt … * El wod termina cuando Atleta no pueda cumplir con el número de Snt requeridos, * 5 Burpees Over Bar al inicio de cada minuto * Cada
Feb 2016
A. Skill: DU/MU B. Dead Lift @ 65% x 5, 75% x 5, 85% x 3, 95% x 1 + *50 mts SPRINT / set C. -6 Sets- Contra Reloj -En 90 Segundos- 30 DU Sprint Run 100 mts AMRAP: Muscle Ups Rest 90″
Feb 2016
A. Skill: SDLHP, Push Press, Row, Box Jumps, Wall-Balls B. -FIGTH GONE BAD- 3 Rnds: 60″ Max Cal Row 60″ Max Reps Wall Ball @ 20/14 60″ Max Reps SDLHP 35/25 60″ Max Reps Box Jumps @ 24″/20″ 60″ Max Reps Push Press @ 35/25 60″ – REST – *Sumar Número Total de reps
Feb 2016
A. FLOOR/BENCH -Press @ 50%, 65%, 75%, 85% x 5+ *5 x C2B-Pu.Est. /set B. 6′ EMOM p: HSPU prog i: Build a 5Rm P.Clean T&G C. For Time: In: Row 800 mts 21 – 15 – 9 P.Cleans @ 60/40 15 – 12 – 9 HSPU Out: MD Run 800 mts
Feb 2016
A. Back Squat: 65% x 5, 75% x 5, 85% x 3, 95% x 1+ *Acompañar cada set: 30″ HSPU Hold B. 8′ EMOM P: 2x OH/FR/BR Lunges I: 2 x N2C/N2E/T2B. Est. C. For Time: 10 x Burpees Box Jumps 24″/20″ 20 x OH-Lunges 20 x T2B 10 x Burpees Box Jumps 20 x FR-Lunges 20 x T2B 10 x Burpees Box Jumps 20 BR-Lunges 20 T2B
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