WOD 22112021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Split Jerk Every 75″ x 10: 2 @65%+ B. 5 Rounds: 10 Box Jumps 15 Push Jerk (45/30kg) 10/8 Cal AB
21
nov2021
November 2021
2021
WOD 19112021
at WOD - by queironcrossfit
400m Row 10 Wall Walks 40 Alt DB Snatches (22’5/15) 300m Row 8 Wall Walks 30 Alt DB Snatches 200m Row 6 Wall Walks 20 Alt DB Snatches 100m Row 4 Wall Walks 10 Alt DB Snatches
18
nov2021
WOD 18112021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Snatch Balance 2-2-2-2-2 @65%+ of RM Snatch B. AMRAP 9′: 15/12 Cal AB 10 Toes to bar 5 OHS (80/60kg)
17
nov2021
WOD 16112021
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 2-2-2-2-2 @86%+ B. For Time: 3:00 L-Sit * Every time you break perform 12 barbell bent over rows
15
nov2021
WOD 15112021
at WOD - by queironcrossfit
A. STRENGTH: Kipping HSPU In 20′, reach Max deficit B. For Time: 150 Air Squats 40 Deficit Push Ups 120 Air Squats 30 Deficit Push Ups 90 Air Squats 20 Deficit Push Ups
14
nov2021
WOD 12112021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Power Clean + Push Jerk EMOM 12’: 1+1 @65%+ B. 6 Rounds: 10 Burpees facing the bar 5 Power C&J (80/55)
11
nov2021
WOD 10112021
at WOD - by queironcrossfit
“STRONG DAY” EMOM 25′: 1) Sled Push (Empty) 2) Cal Ski Erg 3) Yoke Carry (Empty) 4) 2-4 Slam Ball Clean 5) Rest
09
nov2021
WOD 09112021
at WOD - by queironcrossfit
A. STRENGTH: Strict Pull Ups 2-2-2-2-2 B. AMRAP 12′: 5/side DB Split Squat (30/22.5kg) 10 Chest to Bar 20 Double Unders
08
nov2021
WOD 08112021
at WOD - by queironcrossfit
A. STRENGTH: Strict Press 2-2-2-2-2 @86%+ B. 4 Rounds: 8-12 Db Biceps Curl 8-12 Banded Triceps Ext 8-12 Db Lying Shoulder Ext Rotation
07
nov2021
WOD 05112021
at WOD - by queironcrossfit
“FRIDAY TEAMS” For Time (couples) 1000m Row 80 WallBall Shots 30 Toes to Bar Synchro 750m Row 60 WallBall Shots 20 Toes to Bar Synchro 500m Row 40 WallBall Shots 10 Toes to Bar Synchro
04
nov2021
noviembre 2021