WOD 11012021
at WOD - by queironcrossfit
“Endurance” 3 sets of 7’on: 3′ off, 3′ rest 7′ AMRAP of 20 cal 20 vups 20 Box Jumps 20 superman
10
ene2021
January 2021
2021
WOD 08012021
at WOD - by queironcrossfit
A. STRENGTH: Back Squat 5×6 @78%+ B. EMOM 9-12′: 1) L-Sit 2) Good Morning (20/15) 3) 5 Max Height Jump
07
ene2021
WOD 07012021
at WOD - by queironcrossfit
ENDURANCE AMRAP 25′: 10-20-30-40-50… Calories Box Step Up Run x 10 ABMAT Sit Ups
06
ene2021
WOD 05012021
at WOD - by queironcrossfit
OPEN GAMES 20.2 AMRAP 20′: 4 db Thrusters (2 x 22’5/15kg) 6 Toes to Bar 24 Double Unders
04
ene2021
WOD 04012021
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Snatch In a 20’ window, reach a H1 B1. Max Squat Snatch in 1′ @70% B2. Max Squat Snatch in 1′ @65% B3. Max Squat Snatch in 1′ @60% 3′ rest between sets
03
ene2021
December 2020
WOD 30122020
at WOD - by queironcrossfit
A. STRENGTH: Ring Dips 5-5-3-3-3-1-1-1 B. 3 rounds: 6 Wallclimb 12 Toes to Bar 18 cal
29
dic2020
WOD 29122020
at WOD - by queironcrossfit
A. STRENGTH: OHS In a 20’ window, reach a H1 B. 9′ AMRAP: 5 Deadlift (70/50) 10 OHS 50 Double Unders
28
dic2020
WOD 28122020
at WOD - by queironcrossfit
“FRAN” 21/15/9 Thrusters (43/29) Pull Ups
28
dic2020
WOD 23122020
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Power Snatch Every 75” x 9: 2@65%+ B. 9-7-5 Power Snatch (60/40) Strict HSPU Front squat Bar Muscle Up
23
dic2020
WOD 22122020
at WOD - by queironcrossfit
ENDURANCE TEST 2km Row/Ski then, 2 x tabata 1) Bird Dog 2) Dead Bug
21
dic2020
diciembre 2020