WOD 17012022
at WOD - by queironcrossfit
STRONGDAY: A. STOH complex: H1 in 15′ (press+push press+push jerk+split jerk) B. EMOM 12′: – Strict w. chin ups: 3 reps – Max push ups – Rest
17
ene2022
January 2022
2022
WOD 14012022
at WOD - by queironcrossfit
A. STRENGTH: Strict Press: 5×6 @78%+ B. 9′ AMRAP: 3-6-9-12-15-18… Front squat (35/25) Push press Burpee over the Bar
14
ene2022
WOD 13012022
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Power Snatch EMOM 15′: 1@65%+ B. AMRAP 90″: Max Power Snatch w/ 65% of A Then, Rest 3′ C. For time: Num of Power Snatch in the AMRAP
12
ene2022
WOD 12012022
at WOD - by queironcrossfit
A. SKILLS: Toes to Bar B. 5 Rounds: 12 Toes To Bar 12 SB over shoulder
11
ene2022
WOD 11012022
at WOD - by queironcrossfit
“ENDURANCE” 3 Sets of 7’on: 3′ off 3′ rest bw/ Sets 7′ AMRAP of : 20 cal 20 vups 20 Box Jumps 20 superman
10
ene2022
WOD 10012022
at WOD - by queironcrossfit
5 Rounds: 2 Rope Climb 400m Run 16 Alt DB Snatch (30/22’5kg)
10
ene2022
WOD 07012022
at WOD - by queironcrossfit
You Go I Go 4 Rounds: 15 Double Db Deadlift 15 Wallball Shots 20/14 cal 4 Rounds: 10 Double Db Squats 10 HSPU 20/14 cal 4 Rounds: 5 Devil Press 200m Run 20/14 cal
06
ene2022
WOD 05012022
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 6-6-6-6-6 @78%+ B. EMOM 12′: 1) L-Sit 2) Good Morning (20/15) 3) 5 Max Height Jump
04
ene2022
WOD 04012022
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Power Clean EMOM 15′: 1@65%+ B. AMRAP 8’: 8 Power Clean (60/40kg) 24 Double Unders 3 Wall climbs
03
ene2022
WOD 03012022
at WOD - by queironcrossfit
“ENDURANCE” AMRAP 25′: 10-20-30-40-50… Calories Box Step Up Run x 10 ABMAT Sit Ups
02
ene2022
enero 2022