Weightlifting (Back Squat) Warm Up: 1×5 @50% 1×5 @60% 1×5 @70% @Rest: 3RM Box Jump + 20” DU o práctica Then: 1×3 @75% 1×3 @77% 1x Max Reps @82% @Rest: 2’-3’ Metcon (Tiempo) 5 RFT 50 DU 10 1 DB Alt. OH Lunge @22’5/15 (R) 10 1 DB Alt. OH Lunge (L) TC 10’

Metcon (Tiempo) PARTNER WOD FOR TIME AND CAL 3000m Row* 1600m Run (2x 800m entrando al pasaje) 2000m Row** 1000m Run (2x 500m sin entrar) MAX CAL ROW TC 40’ *Cambiar cada 300m **Cambiar cada 200m ***Anotar tiempo al terminar los últimos 1000m y las calorias hasta llegar a los 40’

Weightlifting (Deadlift) Warm Up: 1×5 @40% 1×5 @50% 1×3 @60% @Rest: 100m sprint Run Then 1×5 @65% 1×5 @75% 1x Max reps @77% @Rest 2-3’ entre sets Metcon (Tiempo) 3 RFT 150m Sprint Run 21 AKTBS @ 24/16 9 Burpee Box Jump @ 60/50 ADV: AKTBS @ 32/24

Weightlifting (Bench Press) Warm Up: 1×5 @40% 1×5 @50% 1×3 @60% @Rest: DU Prog. Then 1×5 @65% 1×5 @75% 1x Max reps @77% @Rest 2-3’ entre sets Metcon (Tiempo) FOR TIME 21-15-9 Cal Row 30 DU o 30” intentos Ring Dips 30 DU o 30” intentos ADV: High Ring Dips

Skill WOD PREP. IN 12’ ADVANCE 3 RFQ 8-10 Strict C2B o Strict Pull Up 10 2DB/KTB RDL 8 Weighted Push Ups (Build a 8RM) 90” rest TC 12’ Metcon (Tiempo) FOR TIME 800m Run 9 Pull Ups 21 DL @100/70 500m Run 15 Pull Ups 15 DL 300m 21 Pull Ups 9 DL TC […]

Weightlifting (Snatch) 3’ EMOM 1 High Hang sqt. Snatch + 1 Hang sqt. Snatch + 1 Squat Snatch @ 60% 1’ Rest 3’ EMOM 1 Hang sqt. Snatch + 1 Squat Snatch @ 65-70% 1’ Rest 5’ EMOM 1 Squat Snatch @ Climbing Metcon (Tiempo) FOR TIME 21 – 15 – 9 Alt. DB Snatch […]

Skill WORK ON “PERFECT DL” in 10’ *Los Advance, mientras se realiza la técnica del DL realizaran trabajo accesorio. Metcon ADVANCE 2/3 RFQ 10/10 Single arm Ring Rows 10/10 Single leg KTB DL 20 Alt. Goblet KTB Reverse lunge TC 10’ Metcon (Tiempo) FOR TIME 21 DL @BW 500m Run 18 DL 500m Run 15 […]

Weightlifting (Back Lunge) 3 RFQ 8-10 DB Back lunge x leg 10 Ring Rows feet eleved 5/5 KTB Bottom Up Press 60” Rest Nancy 5 Rounds For Time 400 meter Run 15 Overhead Squats (95/65 lbs) namesake photo “Nancy” is a classic CrossFit benchmark WOD, one of “The Girls,” originally published on the CrossFit main […]

Weightlifting (Deadlift) 10’ EMOM M1: 5 DL @ 70-80% M2: 7m HSW o Práctica Metcon (Tiempo) 3 RFT 10 DL @ 110/80 5 HSPU 10/7 Cal Row/AB/Ski 5 HSPU ADV: @ 120/90 – Estrict HSPU Time Cut 10 mins

Weightlifting (Weighted Pull-up) WHEIGHTED CHIN UP Build a 5 RM En 4 Sets 3′ / Set @Rest: 5-8 1 DB Strict Press x arm Metcon (Rondas y Reps) 14′ AMRAP 7/7 1DB Sh2OH @ 22’5/15 7 T2B 7 High Box Jump @ 70/60

Weightlifting (Snatch) 4 SETS 90″/Set 1 High Hang Sqt. Snatch + 1 Hang Sqt. Snatch @ 65-70% 4 SETS 90″/Set 2 Sqt. Snatch @ 75-80% Metcon (Tiempo) 3 RFT 20 HP Snatch @ 40/30 15/10 Cal Row / AB / SKI 20 Alt. Front Rack Lunge @ 40/30 15/10 Cal Row / AB / SKI […]

Weightlifting (Front Squat) Build a heavy Complex: 1 Front Squat w/ 5″ Down + 2″ Pause of Bottom + 1 Front Squat 4 Sets 3’/Set @Rest: work on Pull up/C2B Complex Fran For Time 7 Bar Muscle-Ups 7 Chest-to-Bar Pull-Ups 7 Chin-Over-Bar Pull-Ups 21 Thrusters (95/65 lb) 5 Bar Muscle-Ups 5 Chest-to-Bar Pull-Ups 5 Chin-Over-Bar […]