WOD 21122020
at WOD - by queironcrossfit
1 RM – FRONT SQUAT
20
dic2020
December 2020
2020
WOD 18122020
at WOD - by queironcrossfit
A. SKILLS: Handstand Walk B. 3 Rounds: 10 TTB 15/12 Cal 20m HSW/5 wallclimb
17
dic2020
WOD 17122020
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Squat Clean Reach a H1 in a 20’ window B. Max Squat Clean in 1′ @70% C. Max Squat Clean in 1′ @65% D. Max Squat Clean in 1′ @60% 3′ rest between sets
16
dic2020
WOD 16122020
at WOD - by queironcrossfit
1 RM – DEADLIFT
15
dic2020
WOD 15122020
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Split Jerk Every 90” x 9: 3@65%+ B. 12′ AMRAP: 3-6-9-12-15… STOH (60/40) Pull ups Vups
14
dic2020
WOD 11122020
at WOD - by queironcrossfit
A. STRONGMAN: AMRAP 24′ 6 slam ball over the shoulder 8 Weighted Strict Pull Ups (20/12) 10 Floor Press (60/40)
10
dic2020
WOD 10122020
at WOD - by queironcrossfit
RM – STRICT PRESS
09
dic2020
WOD 09122020
at WOD - by queironcrossfit
A. ENDURANCE: 4 SETS of: 4′ ON: 3′ OFF 4′ AMRAP: 15/12 cal (rotate b/w sets) 200 m run 12 box jump over
08
dic2020
TWIN COACHES’ BIRTHDAY
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Snatch EMOM 12′: 1 @65%+ B. 3 Rounds: 7 Muscle Ups 12 Squat Snatch (70/45) 83 Double Unders
06
dic2020
WOD 04122020
at WOD - by queironcrossfit
A. WEIGHTLIFTING: Power Clean EMOM 12′: 2 TNG@65%+ B. EMOM 15′: 1) 5-7 Power Clean (TNG) 2) 20 Vups 3) 5-7 Power Clean (DNG) 4) 20 Superman 5) Nose Breathing
03
dic2020
diciembre 2020