WOD 08032021
at WOD - by queironcrossfit
A. STRENGTH: Strict Press 5 x 4 @82%+ B. AMRAP 9′: 6 S2OH (50/35) 9 Deadlift 12 Toes 2 Bar
07
mar2021
March 2021
2021
WOD 05032021
at WOD - by queironcrossfit
” FRIDAY TEAMS ” For time (couples): 75 Alt Synchro Db Snatch 75 Synchro Burpee Box Jump 75 Alt Synchro Db HP Clean &Jerk
04
mar2021
WOD 04032021
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5 x 4 @82%+ B. EMOM 8′: 1) Hamstring Curl 2) Hollow Hold
03
mar2021
WOD 03032021
at WOD - by queironcrossfit
ENDURANCE 3 Rounds x 3 sets of: 30/22 cal, 30” rest b/w sets 3′ rest A1: Row A2: Bike A3: ski
02
mar2021
WOD 02032021
at WOD - by queironcrossfit
A. STRENGTH: Strict Chest to Bar 4-4-4-4-4 B. AMRAP 10′: 5 C2B 10 Diamond Push Ups 20 Alt Lunges
01
mar2021
February 2021
WOD 01032021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Hang Snatch Every 90” x 9: 3 @65%+ B. 4 Rounds: (TC: 14′) 10 Hang Squat Snatch (43/30) 15 Bar Facing Burpee
28
feb2021
WOD 26022021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Hang Squat Clean Every 75″ X 10: 2 @65%+ B. 3 Rounds: 90 Double Unders 30 DB Box Step Up (Alt) 5 Squat Clean (100/70)
25
feb2021
WOD 25022021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Overhead Squat 5 x 5 @80%+ B. 3 Rounds: 20 vups 10 OHS (50/35 – 60/40 – 70/45) 200m Run
24
feb2021
WOD 24022021
at WOD - by queironcrossfit
A. STRENGTH: Deadlift 5 x 5 @80%+ B) 4 sets: Bulgarian squat shoulder press: 8/side 1 leg DL DB row: 8/side WallBall V’ups: 12
23
feb2021
WOD 23022021
at WOD - by queironcrossfit
ENDURANCE A1-A2-A3-A1-A2-A3 of 2’ On : 2’ Off A1: 20/15 cal + AMRAP: 5 Superman + 5 Vups A2: 20/15 Cal ´AMRAP: 30 DU + 6 Box Jump A3: 20/15 cal + AMRAP: 5 burpees + 5 air squat
22
feb2021
febrero 2021