Jun 2016
A. Warm Up “3 en Raya Suicída” B. -TEAM WOD- En trios dividir any-how For Time: 100 Cal Row 100 OH Squats 100 KBS 100 Sit Ups 100 Push Ups Run Big Lap mientras A1: works, A2: Bar Hang, A3: OH Standing Plate Hold , rotar posiciones
Jun 2016
A. -C2B Pull Up Last- En 10 mins build a 1Rm B. -Aerobic Capacity Wod- En parejas Alternar work/rest -10 Rnds c/u- -Row 150 mts -MB Run 150 mts @ 20/14 -30 DU Rest: Partner Works
Jun 2016
A. Skill: Saltos Dobles/Triples B. 10′ EMOM m1: Build a 3Rm-1Rm Power Clean C. -Happy Birth-Day Wod- For Time: In: 35 Burpees 5 – 4 – 3 – 2 – 1 Power Cleans @ 100/60 Saltos Dobles 100 – 80 – 60 – 40 – 20 Out: 35 T2B *Time Cut 20 mins
Jun 2016
– Figth Gone Bad – 3Rnds 60″:Max Cal Rows 60″: Max Reps Wall Balls @ 20/14 60″: Max reps SDLHP @35/25 60″: Max Reps Box Jumps @60/50 60″: Push Press @ 35/25 Comp 03.02.16
May 2016
A. Skill: MU/HSPU B. Press Hombro Estricto – 5 x 3 – Buscar 3Rm 5 x Ring Rows /set C. 20′ EMOM: -Running Nate- m1: Amrap: Nate: 2MU+4HSPU+8KBS @ 32/24 m2: Sprint Ron 100 mts *retomando reps
May 2016
A. -Build 5rm P.Clean – Rest: Pistol prog B. -On the Clock:- 0-5 mins: Run 800 mts + AMRAP: 10 pistols + 10 PCL @60/45 5-7 mins: 2′ Rest 7-11 mins: Run 500 mts + AMRAP: 8 Pistols + 8 PCL 11-14 mins: 3′ Rest 14-17 mins: Run 150 mts + AMRAP: 6 Pistols+6 PCL
May 2016
A. Skill: Snatch – Build 5 Reps TnG P.clean + Jerk – Build 5 reps TnG B. On The Clock: 0-3 mins: Run 150 + AMRAP: P.Snt @ 50/30 3-5 mins ——————Rest 5-9 mins: Run 500 + AMRAP: PC+J @50/30 9-12 mins ————–Rest 12-17: Run 800 + AMRAP: GTO * Anotar max Reps de cada set
May 2016
A. -Dead Lift- En 5 sets build a 5rm *Sprint Run 50 mts/set B. 2016 Regional Event 5 -Version Condal- 3RFT Run 500 mts 30 MB Sit Ups @ 20/14 7 Dead Lift @ 80% 5rm de hoy
May 2016
A. C.O.R.E B. – Aerobic Capacity Wod – 10 Rondas – Rnd cada 3 mins – 15 / 12 Cal Row/ Assault B. 10 Box Jumps 8 T2B
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. Skill: P.Snatch / Thrusters 5rm B. – En 12 mins – For Time: Row 800 mts 20 – 15 – 10 Thrusters @ 40/30 KBS @ 24/20 Tiempo Restante: AMRAP: P.Snatches
May 2016
A. Skill: Snatch / Thrusters B. – En 12 mins – For Time: 9 – 6 – 3 – 6 – 9 Snatch Burpees OB -Tiempo Rest- AMRAP: 5 Thrusters, 10 KBS, 15 WB
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