WOD 02052021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Push Jerk Every 75” x 9: 2 @65%+ B. EMOM 12’: 1) Max Push Press (45/30) 2) 12-15 Burpee to Target 3) 30” Hollow Hold
01
jun2021
June 2021
2021
May 2021
WOD 01062021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Power Clean 15′ EMOM x 1 @65%+ B. AMRAP 10’: 2-4-6-8-10-12, etc Power Clean (60/40kg) Box Jump Over (70/60cm)
31
may2021
WOD 31052021
at WOD - by queironcrossfit
“MURPH” (By couples) 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run
30
may2021
CHECHO’s FAREWELL
at WOD - by queironcrossfit
AMRAP 25’ 5 rounds of 21 DB DL (22,5/15) 15 DB hang power clean 9 DB STOH then, AMRAP remaining time 2 Bar Muscle Up 8 Vups 16 air squats
27
may2021
WOD 27052021
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 2-2-2-2-2 @86%+ B. EMOM 8′: 1) 12 Curtsy Step Down 2) 10 Face Down PVC Presses
27
may2021
WOD 26052021
at WOD - by queironcrossfit
4 sets of AB, Row, Skierg and Shuttle run 6 rounds: 30” light pace 20” medium 10” very hard 3’ Rest between Sets
25
may2021
WOD 25052021
at WOD - by queironcrossfit
A. SKILLS: Turkish Get Up B. 5 Rounds: 7/side DB Split Snatch (alt) 12 Toes to Bar
24
may2021
WOD 24052021
at WOD - by queironcrossfit
A. STRENGTH: Bench Press 6-5-5-4-4 B. For Time: 10 Bench Press @75%BW 800m Run 20 Bench Press 50% BW 600m Run 30 Bench Press @35% BW 400m Run
23
may2021
WOD 21052021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: High Hang Clean Every 90” x 9: 3 @65%+ B. 8′ AMRAP: 4 hang squat clean (70/50) 8 burpees over the bar
20
may2021
WOD 20052021
at WOD - by queironcrossfit
A. STAMINA: Ring Dips 4 sets of max reps (strict) B. 10 Rounds: 5 Ring Dips 35 Double Unders
19
may2021
mayo 2021