A. STRENGTH: BACK SQUAT: 5×5 @80%+ B. EMOM 8′: 1) Banded Kb Swing 2) Hollow Hold
30
ene2022
January 2022
2022
WOD 28012022
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Clean Every 75″ x 9: 2 @65%+ B. AMRAP 12′: 3 Front Squat (100/70) 15 Vups 300m Run
27
ene2022
WOD 27012022
at WOD - by queironcrossfit
BENCHMARK: OCG 17.1 For time: 10/20/30/40/50 Db Snatch 15 Burpee Box Jump Over
26
ene2022
WOD 26012022
at WOD - by queironcrossfit
ENDURANCE: 10 Sets 0f 2′ ON : 2′ OFF 400m Run Max Kb Swing / Goblet Squat (Alt)
25
ene2022
WOD 25012022
at WOD - by queironcrossfit
A. STRENGTH: Deadlift: 5×6 @78%+ B. 3 Rounds: Birddog row: 8/side Cossak squat: 8/side Russian twist: 8/side
24
ene2022
WOD 24012022
at WOD - by queironcrossfit
AMRAP 20′: 14/12 Cal 8 Db OH Lunge R 14 Pull Ups 8 Db OH Lunge L 14 Hand Release Push Ups
23
ene2022
WOD 21012022
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Snatch Every 2′ x 8: 3 @65%+ B. 15-12-9-6-3 Power Snatch (UB) @(50/60/70/75/80) – (30/40/47/53/60) Max T2B (UB)
20
ene2022
WOD 20012022
at WOD - by queironcrossfit
ENDURANCE: 27-21-15-9-15-21-27 Cal Burpees Box jump over
19
ene2022
WOD 19012022
at WOD - by queironcrossfit
A. STRENGTH:Front Squat 5×6 @78%+ B. 3-4 Rounds for Quality: 10 Alt Vups 8 Vups 6 Straddle Vups 4 Russian Vups 20″ Hollow Hold
18
ene2022
WOD 18012022
at WOD - by queironcrossfit
3 Rounds: 100 Double Unders 15 OHS (60/40) 10 Ring Muscle Ups
17
ene2022
enero 2022