WOD 08092021
at WOD - by queironcrossfit
A. STRENGTH: Pull Ups 4-4-4-4-4 B. 5 Rounds: 12 Chest to Bar 6 Devil Press (2 x 22’5/15kg)
07
sep2021
September 2021
2021
WOD 07092021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Power Snatch Every 90”: 3 x 3 @65%+ Every 75”: 3 x 2 Every 60”: 3 x 1 B. AMRAP 10’: 9/7 Cal 6 Power Snatch (43/30kg) 3 Bar Muscle Up
06
sep2021
WOD 06092021
at WOD - by queironcrossfit
A. STRENGTH: Strict Press 4-4-4-4-4 @82%+ B. For Quality: 10 to 1 BB Skull Crusher BB Biceps Curl
05
sep2021
WOD 03092021
at WOD - by queironcrossfit
FRIDAY TEAMS 5 Rounds: 400m Run (All) 2 Rounds of: 10 Slam ball Over the yoke (2) Hand hold (2)
02
sep2021
WOD 02092021
at WOD - by queironcrossfit
6 Intervals Every 5’ A1. 500m Row/Ski (30/24cal AB) Then, max burpees until min 4 A2. 40 Burpees Then, max distance Row/Ski/AB until min 4
01
sep2021
August 2021
WOD 01092021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Power Clean Every 90”: 3 x 3 @65%+ Every 75”: 3 x 2 EMOM 3’: 1 B. 3 Rounds: 10 Power Clean (80/60kg) 20 Hand Release Push Ups
31
ago2021
WOD 31082021
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 4-4-4-4-4 @82%+ B. EMOM 10’: B1. Banded Kb Swing B2. High Box Jump
30
ago2021
WOD 30082021
at WOD - by queironcrossfit
A. GYMNASTICS: EMOM 8’ A1. Handstand Hold A2. Strict Toes to Bar B. AMRAP 12’: 2-4-6-8… One Arm Ring Row 20-40-60-80… Double Unders
29
ago2021
WOD 27082021
at WOD - by queironcrossfit
“ENDURANCE” A. Alternating Run & Ski: 4’-3’-2’-1’ Rest 5’ B. Alternating Row & AB 4’-3’-2’-1’
26
ago2021
WOD 26082021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: High Hang Snatch Every 75” x 9: 2 @65%+ B. AMRAP 9’: 8 Power Snatch (35/20kg) 8 Toes to Bar 8 Wallball Shots
25
ago2021
agosto 2021