Nov 2017
Weightlifting (Clean and Jerk) Build 1RM en 6 sets rest: 2′-3′ TC 18′ Skill BARBELL CYCLING Grace 30 Clean-and-Jerks (135/95 lbs) aka: “Amazing Grace.” Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.
Nov 2017
Weightlifting (Bench Press) Build a 1RM en 5-6 sets rest: 2′-3’/set Metcon (Tiempo) 3RFT 2 Rope Climb 500m run 20 Push ups TC 15′ RX+: 3RFT 2 LL Rope Climb 500m Run 21-15-9 Ring Dips
Nov 2017
Metcon (Rondas y Reps) EN TRIOS 30′ AMRAP 60 Burpees Box jump Over @ 60/50 60 DBall Cleans @ 50/30 60 Cal AB o Ski *Repartir any how
Nov 2017
1000 meters row For time 1000 meters row Weightlifting (Snatch) Build a 1RM en 5-6 sets rest: 2′-3’/set Isabel For Time 30 Snatches (135/95 lbs) Any single-movement ground-to-overhead is acceptable (power snatch, full/squat snatch, split snatch). A variant of this WOD that substitutes clean-and-jerks for snatches is “Grace”.
Nov 2017
Skill HSPU/T2B/DU Metcon (Rondas y Reps) PARTNER WOD 20′ AMRAP 20 DU 10 HSPU 20 DU 10 T2B 100m DBall Run @ 50/30 *Alternar ejercicios y correr juntos cada uno con su DBall RX+: Individual
Nov 2017
CrossFit Wod Barcelona Viernes 17.11.17 Weightlifting (Split Jerk) Build a 1RM en 5-6 sets rest 2′-3′: work on Mu prog Metcon (Rondas y Reps) 6′ AMRAP 3-6-9-12-15-18… etc. DB Thrusters @ 22’5/15 Burpees with DB Rest 2′ before next wod Metcon (Reps) 3’ Amrap: Max Burpee Muscle Up
Nov 2017
Weightlifting (Overhead Squat) 4×3 @ 70-75% 1RM Set cada 2′ Weightlifting (Back Squat) 1×8 @ +5kg a la semana anterior Metcon (Tiempo) FOR TIME 500m Run 100m DBall Run @ 50/30 800m Run 100m DBall Run @ 50/30 500m Run
Nov 2017
Weightlifting (Clean Pull) 6 Sets 2’/set 1×4 @ 60% 1×4 @ 70% 1×4 @ 80% 1×3 @ 90% 2×2 @ 100% Metcon (Tiempo) “POWER ELIZABETH” FOR TIME 21-15-9 PCL @ 60/40 Ring Dips -TC 10 mins-
Nov 2017
Weightlifting (Push Press) With Bands 9×3 @ 40-45% 1RM Weightlifting (Shoulder Press) 1×8 @ +2kg de la semana anterior Metcon (Tiempo) -Team WOD- 8 RFT (4 c/u) 10 Floor Press @ 60/40 ó 50% 1RM 30 DU 15/12 Cal Row TC 16′ Alternar full rounds
Nov 2017
Weightlifting (Front Squat) En 5-6 Sets: Build a 1RM with Bands Rest: 2′ Metcon (Reps) 3 x 3′ AMRAP 100 m sprint run 10 Box step up with KTB @ 24/16 10 AKTBS @ 24/16 R1: Max Box Jumps / R2: Max Pull ups / R3: Max Air Squats Rest 1′ entre AMRAPS *Anotar las reps por separado
Nov 2017
Weightlifting (Seated Press) Build a 1RM en 5-6 sets rest: 2′-3′ Metcon (Rondas y Reps) -12′ AMRAP- 3-6-9-12-15… etc Wall Balls @ 20/14 10-15-20-25-30… etc Du’s
Nov 2017
-BACK SQUAT- 4 RONDAS In a 30″ window: Max reps @ 65-70% 1RM Rest: 2′ entre rondas ======================================================================== Metcon (Reps) 16′ EMOM Min 1: 15 DL @ BW o 50% 1RM Min 2: 100m sprint run Min 3: Alternar entre sets: Max reps Pull ups / Max reps HSPU Min 4: Rest Rx+: Strict Pull ups / Strict HSPU
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