WOD 22032016
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 4-4-4-4-4-4 w/ 3″ pause B. AMRAP 12′: 10 Thrusters (50/32’5kg) 15 Toes to Bar 30 Double Unders
22
mar2016
March 2016
2016
WOD 21032016
at WOD - by queironcrossfit
A. STRENGTH: Shoulder Press 5-5-5-5-5-5 B. For Time: 21 Push Press (60/40kg) 42 WallBall Squat Clean 15 Push Press 30 WallBall Squat Clean 9 Push Press 18 WallBall Squat Clean
21
mar2016
WOD 18032016 “OPEN GAMES 16.4″
at WOD - by queironcrossfit
AMRAP 13′: 55 Deadlift (102/70kg) 55 Wallball Shots 55 Cal Row 55 HSPU
18
mar2016
WOD 17032016
at WOD - by queironcrossfit
4 Rounds for Time: 20 Box jumps 20 Push Ups 20 Kb Swing (32/24kg) 20 Knees to Elbows 20 OHS (40/25kg) 20 V-Ups 20 Superman 20 WallBall Shots 40 Double Unders
16
mar2016
WOD 16032016
at WOD - by queironcrossfit
A. STRENGTH: Clean Pull Under 3-3-2-2-2-1-1-1 B. AMRAP 17′: 3 Rounds: 10 Clean&jerk (40/25kg) 5 Wall Climb 3 Rounds: 10 Clean&jerk (60/40kg) 7 Wall Climb 3 Rounds: 10 Clean&jerk (80/57’5kg) 9 Wall Climb
16
mar2016
WOD 15032016
at WOD - by queironcrossfit
Gimnastic Day
14
mar2016
WOD 14032016
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 7-7-7-7-7-7-7 B. 21/15/9 Back Squat (100/75kg) Chest to Bar
13
mar2016
WOD 11032016 “OPEN 16.3″
at WOD - by queironcrossfit
AMRAP 7′: 10 Power Snatches (34/25kg) 3 Bar Muscle Ups
11
mar2016
WOD 10032016
at WOD - by queironcrossfit
A. STRENGTH: Strict Pull Ups 3 x Max Reps B. 40/30/20/10: Pull Ups Push Ups V-Ups
10
mar2016
WOD 09032016
at WOD - by queironcrossfit
A. STRENGTH: Power Snatch 3-3-2-2-2-1-1-1 B. AMRAP 15′: 12 Power Snatch (50/30kg) 9 Shoulder to Overhead 6 Bar Muscle Up
08
mar2016
marzo 2016