Dic 2017
Metcon (Tiempo) FOR TIME 800m Run 21-18-15-12-9 Burpee Box Jump @ 60/50 100m Heavy KTB Farmer Walk 800m Run Skill MOBILITY
Dic 2017
Weightlifting (Snatch Pull) SNATCH PULL en 3 Pausas* + SNATCH PULL 3(1+1) x 4 series @ 85% set/2′ *Pausas en 2cm, rodillas, caderas Weightlifting (Snatch) 5′ EMOM 3 Squat Snatch @ 60% Metcon (Rondas y Reps) 3′ AMRAP 9 HP. Snatch @ 40/30 20 DU rest 90″ 3′ AMRAP 6 P. Snatch @ 50/35 20 DU rest 90″ 3′ AMRAP 3 Sqt. Snatch @ 60/40 20 DU
Dic 2017
Fuerza Gymnastics (Chest-To-Bar Pull-up) STRICT C2B-PU 4 RONDAS R1: 50% of Max S.C2B-PU R2: 40% of Max S.C2B-PU R3: 40% of Max S.C2B-PU R4: 40% of Max S.C2B-PU After every set: Build 3RM Front Squat Metcon (Reps) 16′ EMOM M1: 10 Front Squats @ 50%1Rm M2: 12 T2B M3: Max D-Ball Cleans @50/30 M4: Rest
Dic 2017
Gymnastics (Handstand Push-up) Max reps Strict HSPU UBK No strict HSPU: 1) Pike PU 2) Push Up Skill Gymnastic Kipping T2B Metcon (Rondas y Reps) 8′ AMRAP 3-6-9-12-15-18…etc Sh2OH @60/40 T2B
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 (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 (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
CrossFit Wod-Miércoles-Barcelona Skill TURKISH GET UP KTB CLEAN Metcon (Tiempo) FOR TIME 21-18-15-12 KTB CLEAN UBK* 10-15-20-25 Push ups 4-3-2-1** Turkish get up *If broken 50m Farmer Carry
Nov 2017
Metcon (Tiempo) 4RFT Run 500m 12 OH Squats @ 40/30 6 BMU RX+ : 50/35 -Then- Relax- recovery & mobility after the InBox
Nov 2017
CrossFit Wod-Jueves-02.11.17 Weightlifting (Overhead Squat) 3×5 @ 65%-70% Weightlifting (Back Squat) 1×8 @ +5kg respecto la semana anterior Metcon (Tiempo) EVERY 5′ x 3 Sets (15′) Run 500m 100m Farmer Carry 20 DBall lunge @ 40/30 10 DBall clean @ 40/30
Oct 2017
Weightlifting (Floor Press) W/ BAND @ 40%-45% 9′ EMOM 3 reps (3 sets close grip, 3 sets middle grip, 3 sets wide grip) Weightlifting (Shoulder Press) 1×8 @ +2 kg de la semana anterior Metcon (Reps) PARTNER WOD 12′ AMRAP 10 Synchro DL @ 60/40 10 Synchro Sh2OH @ 60/40 Max reps Synchro T2B Unbroken *Anotar número total de T2B