WOD 21042023
at WOD - by queironcrossfit
PARTNER VIERNES For time: 800m Run 80 Alt Wall balls 30 Sync Toes 2 Bar 600m Run 60 Alt Wall Balls 20 Sync Toes 2 Bar 400m Run 40 Alt Wall Balls 10 Sync Toes 2 Bar
20
abr2023
April 2023
2023
WOD 20042023
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 5×3@84%+ B. 3 rounds: Birddog row: 8/side Banded Cursty squat: 8/side Chin up knees to elbows: 8
19
abr2023
WOD 19042023
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Snatch Ev.2’x8:2@65%+ B. 4 Rounds: 4 Power Snatch (70/50kgs) 6 OHS 8 Bar muscle-ups 10 Bar Facing Burpees
18
abr2023
WOD 18042023
at WOD - by queironcrossfit
ENDURANCE: Every 5′ x 6 Rounds (alternating Machine) A. 70/55 Cal Row B. 60/48 Cal Ski C. 50/40 Cal Assault Bike
17
abr2023
WOD 17042023
at WOD - by queironcrossfit
A. STRENGTH: Bench Press 5×3@84%+ B. AMRAP 9′: 1-2-3-4-5-6… Man Makers (2×22’5/15kg) 10m Farmer Carry
16
abr2023
WOD 12042023
at WOD - by queironcrossfit
ENDURANCE A. EMOM 10′: Max Burpees without breathing B. 4’/3’/2’/1′ Cal Ski Erg Cal Row Erg
12
abr2023
WOD 12042023
at WOD - by queironcrossfit
A. STRENGTH: Strict Press 5 x 3 @84%+ B. For Time: 30/20/10 Dual KB push press (20/12) Cal Assault Bike Push Ups Hand Release
11
abr2023
WOD 10042023
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Squat Clean Ev. 2’ x 8: 2@65%+ B. 3 Sets of 3’ ON : 1’ OFF 100m Run 5 Squat Clean (70/50kg) 10 Toes 2 Ring
09
abr2023
March 2023
WOD 31032023
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 5×4 @82%+ B. 3 Rounds 8/side ATG Split squat 6 – 10 Glute ham raise 30″/side DB Overhead carry 20-30″ L-sit
30
mar2023
WOD 29032023
at WOD - by queironcrossfit
For Time: 21 Deadlifts @ 102/70kg 21 Chest-to-bar 15 Deadlifts @ 125/83kg 15 Bar muscle-ups 9 Deadlifts @ 143/93kg 9 Rope climbs
28
mar2023
marzo 2023