WOD 07042021
at WOD - by queironcrossfit
A. STRENGTH: Ring Dips 3-3-3-3-3 B. AMRAP 14′: 12 box jump over 9 ring dips 6 1-arm ring row
06
abr2021
April 2021
2021
WOD 06042021
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 3-3-3-3-3 @84%+ B. 3 rounds for Q: – 1-leg DL: 6/side – Russian twists: 10/side – Hysterical kid kicks: 20”
05
abr2021
WOD 05042021
at WOD - by queironcrossfit
“ENDURANCE” Every 4′ x 8 sets: 500 m run 500 m ski 500 m row 35 cal bike
04
abr2021
WOD 02042021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Split Jerk Every 75″ x 10: 2 @65%+ B. 9′ AMRAP: 1-2-3-4… STOH (70/50) 3-6-9-12… Cal
01
abr2021
March 2021
WOD 01042021
at WOD - by queironcrossfit
A. STRENGTH: Pull Ups In a 15′ window, reach a H4 B. 3 Rounds: 12 Ring rows 6 Man makers
31
mar2021
WOD 31032021
at WOD - by queironcrossfit
A. SKILLS: KB Snatch B. 15′ AMRAP: 400m run 8 KB snatch R (24/16) 16 burpess over KB 8 KB snatch L
30
mar2021
WOD 30032021
at WOD - by queironcrossfit
A. STRENGTH: Sumo Deadlift 4-4-4-4-4 @82%+ B. EMOM 8′: 1) High Box Jump 2) L-Sit Hold
29
mar2021
WOD 29032021
at WOD - by queironcrossfit
5 Rounds: 10 HSPU 50 Double Unders 10 SB over shoulder 50 Double Unders
28
mar2021
WOD 25032021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: High Hang Power Clean EMOM 12’: 2 @65%+ B. For time: 21/15/9 Hang power clean (60/40) Push ups Pull ups
24
mar2021
WOD 24032021
at WOD - by queironcrossfit
A. STRENGTH: Front Squat 4-4-4-4-4 @82%+ B. 8′ AMRAP: 5 front squat (60/40) 10 sumo DL (24/16) 400m run
23
mar2021
marzo 2021