WOD 22042016
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 20′ to reach 2RM B. AMRAP 9′: 1 WallClimb 3 Back Squats @70% of A 5 Burpee Box Jump * Every Round, add 1Rep to each exercise
22
abr2016
April 2016
2016
WOD 21042016
at WOD - by queironcrossfit
A. SKILLS: Muscle Up B. AMRAP 15′: 2 Muscle Ups 4 Strict HSPU 8 Kb Swing (32/24kg)
20
abr2016
WOD 20042016
at WOD - by queironcrossfit
Snatch Balance 1-1-1-1-1 Power Snatch 1-1-1-1-1 Squat Snatch 1-1-1-1-1
19
abr2016
WOD 19042016
at WOD - by queironcrossfit
“FIGHT GONE BAD” 3 Rounds For Max Reps: 1′ WallBall Shots 1′ Sumo Deadlift High Pull (35/20kg) 1′ Box Jumps 1′ Push Press 1′ Cal Row 1′ Rest
19
abr2016
WOD 18042016
at WOD - by queironcrossfit
A. 10 Rounds 30″ ON : 30″ OFF Even: Elbows Blocked, Ring Dip Hold Odd: Bottom of the Ring Dip Hold B. 6 Rounds for time: 50 Squats 30 Sit Ups 15 Ring Dips
17
abr2016
WOD 15042016
at WOD - by queironcrossfit
“CHELSEA” EMOM 30′: 5 Pull Ups 10 Push Ups 15 Squats
14
abr2016
WOD 14042016
at WOD - by queironcrossfit
A. STRENGTH: Shoulder Press 8-8-8-8-8 B. For Time: 50 Kb Swing (32/24kg) 50 WallBall Shots 150 Double Unders 50 Shoulder to Overhead (50/37’5kg)
13
abr2016
WOD 13042016
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 5-5-5-5-5+ B. 16 Rounds of 40″ On : 40″ Off Even- Max Reps Front Racked Walking Lunges @50-60% of A Odd- Max Burpees
12
abr2016
WOD 12042016
at WOD - by queironcrossfit
A. 10 Rounds of 30″ On : 30″ Off Even: Handstand Hold Odd: Chin Up Hold B. AMRAP 14′: 400m Run 10 Deficit HSPU 20 Pull Ups
11
abr2016
WOD 11042016
at WOD - by queironcrossfit
A. STRENGTH: OHS 5-5-3-3-3-1-1-1 B. For Time: 21/15/9 Toes to Bar OHS (70/45kg)
11
abr2016
abril 2016