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
Fuerza Gymnastics (Handstand Push-up) Strict HSPU/Pike Pu R1: 40% of Max Strict HSPU R2: 40% of Max Strict HSPU R3: 40% of Max Strict HSPU R4: 40% of Max Strict HSPU 2’/Set @Rest: 8 Row Pulls x Max cal Metcon (Tiempo) PARTNER WOD FOR TIME and CALORIES 4 ROUNDS (2c/u) A1: 100 DU + 500m MB Run A2: Max Cal Row
Dic 2017
Fuerza Gymnastic + (Back Squat) Strict C2B + Back Squat R1: 10 Ring Rows + 5 reps Back Squat @ 65% R2: 5 Strict Pull Ups/Ring Rows + 3 reps Back Squat @ 75% R3: 40% of Max Strict C2B + 1-2 reps @ 80-85% R4: 40% of Max Strict C2B + 1 Heavy rep Back Squat R5: 40% of Max Strict C2B + 1 Heavy rep Back Squat Time
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
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
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
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 Viernes- Weightlifting (Floor Press) BUILD A 1RM en 5-6 SETS rest 2′-3′ Metcon (Tiempo) PARTNER WOD FOR TIME 12-9-6 Cal Row HSPU directly intro… 6-9-12 Cal Row Burpees over the rower *Alternar rondas completas