Jul 2017
A. Shoulder Press @90%1rm 60% x 5, 75% x 5, 85% x 5, 90% x 3, 95 x 1+ B. -For Max Reps- 4Rnds 60″ Max reps: Shoulder 2 OH 60″ Max Reps: DU’s 60″ Max Reps: Cal Row Rest 60″ / Rnd
Jul 2017
A. -Back Squat @90%1Rm- 60% x 5, 75% x 5, 85% x 5, 90%x 3, 95% x 1+ B. -10′ AMRAP- 1 DL @ 120/90 2 wall balls @ 30/20 3 C2B-Pu +1 rep cada rnd
Jul 2017
A. Dead Lift @90%1rm 55% x 5, 65% x 5, 80% x 3, 85% x 3, 90% x 3+ B. Partner Wod For Time: A1: 1rnd DB “DT” / A2: 2KTB Hold * 50 Box Jumps** A1: 1Rnd DB “DT” / A2: 2 KTB Hold* 50 Wall Balls** A1: 1Rnd DB “DT”/A2: 2 KTB Hold* 50 T2B** Time Cut 20′ ** Dividir reps any-how
Jul 2017
A.Skill: Rope Climb B. 30′ Emom: m1: 40″: Max Cal AB m2: 2 leg less Rope Climb m3: 100 mts Sprint Run m4: 2 leg less Rope Climb m5: 40″: Max Burpees m6: Rest ..Keep calm and Breath
Jul 2017
A. Shoulder Press @ 90%1Rm 55% x 5, 65% x 5, 80% x 3, 85% x 3, 90% x 3 + B. -Sprint Nate- 4 x 3′ Amrap 2 MU 4 HSPU 8 KBS @ 32/24 *retomar reps
Jul 2017
A. Squat Snatch -12′ Emom – Cada minuto ejecutar: 1 HP Snt + 1 Snt Clasico + 1 Oh Squat B. 3RFT 250 mts Row 12 HP Snatch @ 50/35 9 Burpees 6 OH Squat @ 50/35 -TC 15 mins –
Jul 2017
A. Back Squat @ 90%1rm 55% x 5, 65% x 5, 80% x 3, 90% x3 + B. -8′ AMRAP- 30 Du’s 10 Front Squat @ 60/45
Jun 2017
A. 5 x 5 Dead Lift @ 90% 1rm 55%, 65%, 75%, 80%, 85% x 5 + B. 3 RFT: 20 D Ball Alt Lunge @ 40/20 *Turkis get Up Rigth 10 Burpee Box Jump *Turkish get Up Left *1Rnd: 4reps 2Rnd: 3reps 3Rnd: 2 reps
Jun 2017
RECOGNIZE THE IMPORTANCE IN ENDURANCE “The No. 1 thing is CrossFitters think running is about running. No, running is about developing and improving overall work capacity,” Hinshaw said. “You are supporting your bodyweight, the amount of precision you are controlling and your body’s ability to buffer or clear your lactate.” So, why is that important? “When that lactate hits your bloodstream it has no idea where it came from, its
Jun 2017
A. 5 x 5 Shoulder Press @90%1Rm 55%, 65%, 75%, 80%, 85% x 5 + B. 7′ AMRAP 2 – 4 – 6 – 8 – 10 – 12 .. etc Sh2OH @ 50/35 Ring Dips Burpees OB -Rest 60″- 30 C2B
Jun 2017
A. -3 Pos Squat Clean- Build a Heavy Complex : High hang + hang + Floor B. For Time: 15 Dead Lift 50 Du’s 12 Power Cleans 50 Du’s 9 Front Squat 12 Dead Lift 40 Du’s 9 Power Cleans 40 Du’s 6 Front Squat 9 Dead Lift 30 Du’s 6 Power Cleans 30 Du’s 3 Front Squat
Jun 2017
– Wendler Semana 9 – A. 5 x 5 Back Squat 90%1rm + 5kg 55% x 5, 65% x 5, 75% x 5, 80% x 5, 85% x 5+ B. -Helen- 3RFT Run 500 mts 21 KBS @24/20 12 Pull Ups
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