Sep 2015
A. EMOM: (hasta donde sea posible) 15 DU 5 Wall Balls @ 20/14 *cada minuto +2 WB. B. Partner Chipper For Time: 20 x Hspu 30 x T2B 40 x Sqt Cleans @ 50/35 50 Burpees Pull-Ups 40 x Sqt Cleans @ 50/35 30 x T2B 20 x Hspu * Time Cut: 20 mins
Sep 2015
A. CF TEAM SERIES 1. For Time: 100 Du 75 cal Row 50 Box Steps Ups @ 2 x 20/12 ó Solo For Time: 100 DU 50 cal Row 15 Box steps Ups @ 2 x 20/12 B. 3 – 4 Sets 6-8 Floor Press @ 31×1 6-8 KB Rows
Sep 2015
A. 4 sets 5 x Dead Lift @ 70% and up x sensaciones + 3 H. Box Jumps B. – Clean and Jerk 5Rm T&G – C. -En Teams x 2- For Time: 20 C&J @ 70/60 Rest 60″ 30 C&J @ 60/50 Rest 60″ 40 C&J @ 50/40 Rest 60″ AMRAP: C&J @ 40/30
Sep 2015
CrossFit Total Sólo con Técnica perfecta encontrar: Back Squat – 1Rm Shoulder Press – 1Rm Dead Lift – 1Rm
Sep 2015
A. Rowling x 3 * compesar con Burpees B. BAR- Efficiency DL – Clean – Jerk 3+3+3 6+6+3 9+6+3 C. -CT- 15′ AMRAP Bar Complex: 9 DL + 6 HP. Clean + 3 Jerks Sprint Run 150 mts * Go heavier every Rnd. * Bar Drop = 0 Rnd.
Sep 2015
A. Skill: Pistols Cada 5 mins: 0:00 – Row 500 mts +.. hasta el min 4: AMRAP: T2B 5:00 – Run 500 mts +.. hasta el min 9: AMRAP: Pistols 10:00 – 150 DU +.. hasta el min 14: AMRAP: Burpees Box Overs 15:00 – Tu eliges -Cardio +.. hasta el min 19: Muscle Ups * Contabilizar cada uno de los skills
Sep 2015
A. Press Hombro 3 x 3 1 x 8 (5″ neg) 1 x 15 (AFAP) Wod1: 21 – 15 – 9 Floor Press Cal Row TC:5 mins -Rest 3′- Wod2: 5′ AMRAP: 5 HSPU 10 Box Jumps
Sep 2015
A. Skill: Practicar : Snt DL + Hang Snatch OH Squats – 10 Rm B. -CHIPPER- For Time: Run 500 mts 30 Squats 30 Pull-Ups 30 OH- Squats 30 HR Push Ups 30 Back Squats 30 T2B Time Cut: 20 mins
Ago 2015
A. She Squats Bro! Front Squat 1 x 5 Back Squat 3 x 2 B. 15′ EMOM: M1: 5 Push Press @ 50/35 M2: Max reps C2B-PU M3: Sprint Run 150 mts
Ago 2015
Skill: Técnica de Carrera / MU 25′ AMRAP Run 800 mts 40 A.Squats 4 Muscle Ups
Ago 2015
-10′ AMRAP- Row 100/70 CaL Tiempo restante: AMRAP Burpees Box Overs @ 60/50 — Rest 10 mins — -10′ AMRAP- 10 T2B 15 Wall-Balls @ 20/14 150 Mts Run
Ago 2015
A. -Press Hombro- 4 x 3 1 x 3 (5″ neg) 1 x 15 (AFAP) B. Skill: Dead Lift 5rm C. For Time: IN: 150 DU 4 Rnds: 5 DL @ 100/70 5 C2B PullUps 5 DL @ 100/70 5 Ring Dips OUT: 150 DU
¿En qué te podemos ayudar?